Sleep Debt Calculator
Enter how much sleep you need vs how much you're getting to calculate your cumulative sleep debt. Understand how many nights of full rest it will take to recover, and what the cognitive and health consequences of chronic under-sleep really are.
This Week's Sleep
Mon
6.5h-1.5hTue
6.5h-1.5hWed
7h-1.0hThu
6h-2.0hFri
6h-2.0hSat
8h✓Sun
8.5h+0.5hMet targetMinor deficitDeficit >1hSurplus
Weekly Debt
7.5h
Monthly Estimate
32.5h
Recovery Nights
5 nights
Sleep Tips
- • Your worst day is Monday — try to avoid late Sunday nights to protect your week
- • You can only recover ~1–1.5 extra hours per night before it starts disrupting the next night's sleep
- • Avoid bright screens 1h before bed — blue light suppresses melatonin by up to 50%
- • 20-minute naps help alertness without causing grogginess — avoid naps over 30 minutes