Sleep-Debt Calculator

Track your sleep debt and get personalized recovery recommendations

Sleep Target

Your ideal sleep goal

Actual Sleep

What you actually got

Sleep Debt

Cumulative deficit

Sleep Target & Tracking

Recommended: 7-9 hours for adults
How many days to analyze
Your average sleep over the period

Daily Sleep Tracker (Optional - for detailed analysis)

8.0h
Sleep Target
Per Night
6.5h
Average Sleep
Actual
0h
Total Sleep Debt
Cumulative
+0h
Extra Sleep Needed
Per Night

Sleep Comparison

Target
8.0h
Actual
6.5h

Sleep Recovery Plan

Recovery Schedule

To pay off your sleep debt gradually:

+1.5h per night

Spread over 7 nights for sustainable recovery

Sleep Hygiene Tips

Improve your sleep quality:

  • Keep a consistent sleep schedule
  • Create a relaxing bedtime routine
  • Avoid screens 1 hour before bed
  • Keep bedroom cool and dark

Health Impact

Effects of sleep debt:

  • Reduced cognitive performance
  • Weakened immune system
  • Increased stress hormones
  • Higher risk of accidents