Sleep Debt Calculator
Add up a week of short nights into one honest number, and see what steady nights could do to pay it back.
Most adults aim for 7 to 9 hours.
Your sleep debt will appear here after you calculate.
How it works
Sleep debt is simply the gap between the sleep you aimed for and the sleep you got, added up night after night. A string of six hour nights against an eight hour target quietly builds to a double digit deficit by the weekend.
Research suggests recovery works best as a gradual return to full nights rather than one marathon sleep-in, which can push your schedule later. Moving bedtime earlier by 30 to 60 minutes for several nights is usually the steadier way back.
These calculators give planning estimates based on average sleep cycle timing. They are not medical advice and cannot diagnose sleep problems. If poor sleep persists, talk to a clinician.