Sleep Debt Calculator
Enter your ideal sleep target and what you actually slept each day this week. See your cumulative sleep debt and how long it takes to recover.
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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
Common questions
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.