Every Toolkit

Sleep Debt Calculator

Track your sleep patterns and calculate your sleep debt

Sleep Settings

Set your ideal sleep duration

4h8h (recommended)12h

Weekly Sleep Log

Enter hours slept each day

7h
0h1.0h deficit12h
6.5h
0h1.5h deficit12h
7.5h
0h0.5h deficit12h
6h
0h2.0h deficit12h
7h
0h1.0h deficit12h
9h
0h✓12h
8.5h
0h✓12h

Sleep Analysis

Total Sleep Debt
6.0h
Fair
Total Sleep
51.5h
Average/Night
7.4h
Sleep Deficit
0.6h per night

Recovery Plan

Recovery Time
6
days
By sleeping 9 hours per night, you can pay off your sleep debt in approximately 6 days.

Sleep Tips

  • Maintain a consistent sleep schedule, even on weekends
  • Create a relaxing bedtime routine
  • Keep your bedroom cool, dark, and quiet
  • Avoid screens 1-2 hours before bedtime
  • Limit caffeine intake after 2 PM
  • Exercise regularly, but not close to bedtime
  • Avoid large meals and alcohol before sleep
  • Get natural sunlight exposure during the day

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About Sleep Debt

What is Sleep Debt?

Sleep debt is the cumulative effect of not getting enough sleep. It's the difference between the amount of sleep you need and the amount you actually get. Like financial debt, sleep debt accumulates over time and must be repaid to maintain optimal health and performance.

Recommended Sleep by Age

Newborn (0-3 months)14-17 hours
Infant (4-11 months)12-15 hours
Toddler (1-2 years)11-14 hours
Preschool (3-5 years)10-13 hours
School Age (6-13 years)9-11 hours
Teen (14-17 years)8-10 hours
Young Adult (18-25 years)7-9 hours
Adult (26-64 years)7-9 hours
Older Adult (65+ years)7-8 hours

Consequences of Sleep Debt

Mild (1-2 hours)
Reduced alertness, mood changes, impaired memory
Moderate (3-5 hours)
Decreased cognitive function, weakened immunity, increased stress
Severe (6-10 hours)
High risk of accidents, depression, weight gain, chronic health issues
Extreme (10+ hours)
Serious health risks, cardiovascular problems, diabetes risk

How to Recover from Sleep Debt

Gradual Recovery:
Add 1-2 extra hours of sleep per night until you feel rested. This is healthier than "binge sleeping" on weekends.
Consistent Schedule:
Go to bed and wake up at the same time every day, including weekends.
Power Naps:
Short 20-30 minute naps can help, but avoid long naps that interfere with nighttime sleep.

Important Note

While this calculator provides useful insights, it's not a substitute for professional medical advice. If you consistently struggle with sleep or suspect you have a sleep disorder, consult a healthcare provider or sleep specialist. Chronic sleep debt can lead to serious health problems including cardiovascular disease, diabetes, obesity, and mental health issues.