Sleep Debt Calculator
Measure how much rest your body is missing. Compare your recommended nightly sleep with the sleep you actually get over a set period to estimate accumulated sleep debt.
Educational estimate only—consult a healthcare professional for personalised sleep guidance.
Examples
- 8 h recommended, 6 h actual, 7 days ⇒ 14.0 hours owed
- 7.5 h recommended, 6.5 h actual, 5 days ⇒ 5.0 hours owed
- 8 h recommended, 7.5 h actual, 10 days ⇒ 5.0 hours owed
FAQ
How is sleep debt calculated?
The calculator multiplies the nightly shortfall (recommended minus actual) by the number of days tracked.
What if my actual sleep exceeds the recommendation?
You will see a negative result, indicating surplus sleep rather than debt.
Can I average different nightly values?
Yes—compute your average actual sleep over the period, or run the calculator separately for each day and sum the results.
How do I repay sleep debt?
Aim for consistent bedtimes, limit caffeine late in the day, and schedule extra sleep sessions until the debt reaches zero.
Does this replace medical advice?
No. Persistent fatigue or insomnia warrants discussion with a healthcare provider.
Additional Information
- Sleep debt is the cumulative difference between the sleep you need and the sleep you obtain.
- Most adults require 7–9 hours per night; teenagers and children often need more.
- Large sleep deficits may affect mood, reaction time, and metabolic health—use this figure to plan recovery rest.
- Repaying sleep debt usually takes several nights of extra rest rather than a single long sleep.