Sleep Debt Calculator
Calculate your accumulated sleep debt based on hours slept vs recommended.
Get a recovery plan to catch up.
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Sleep Debt Summary
Sleep debt calculation:
Daily Deficit = Recommended Hours - Actual Hours
Weekly Sleep Debt = Daily Deficit × 7 (or sum of each night)
Recommended sleep by age:
- Adults (18–64): 7–9 hours
- Older adults (65+): 7–8 hours
- Teens (13–17): 8–10 hours
Sleep debt recovery:
- Small debt (under 5 hours): add 1–2 extra hours on weekend nights
- Moderate debt (5–10 hours): add 1 hour per night for 1–2 weeks
- Large debt (10+ hours): takes several weeks of consistent early bedtimes
Important: You cannot fully “catch up” in one night. Chronic sleep debt affects:
- Cognitive function and memory
- Immune system
- Metabolism and weight
- Mood and mental health
Aim to keep weekly sleep debt under 5 hours for optimal health.