睡眠負債計算機
あなたの理想的な睡眠目標と、今週実際に寝た時間を入力してください。累積睡眠負債と回復にかかる時間を確認できます。
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hours of sleep debt this week
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avg nightly deficit (h)
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nights to recover
よくある質問
Can you catch up on sleep?
Partially. A few extra hours on the weekend can help repay small debts, but chronic sleep deprivation causes lasting cognitive and metabolic changes that a single lie-in cannot reverse. The best approach is consistent, adequate sleep every night rather than binge-sleeping on weekends.
How does sleep debt affect health?
Accumulated sleep debt impairs memory, concentration, and reaction time. Over weeks and months it raises cortisol, increases insulin resistance, weakens the immune system, and elevates the risk of heart disease, obesity, and depression.
What are the ideal sleep hours by age?
Newborns need 14-17 hours, toddlers 11-14, school-age children 9-11, teenagers 8-10, adults 7-9, and older adults 7-8 hours per night. Individual needs vary, but consistently sleeping below the lower end of your range builds sleep debt.
What are signs of sleep debt?
Common signs include daytime drowsiness, difficulty concentrating, irritability, increased appetite and sugar cravings, frequent illness, and needing an alarm clock to wake up. If you fall asleep within 5 minutes of lying down, you are likely sleep-deprived.