Sleep Debt Recovery Planner
Quantify how much extra time you should spend asleep each night to repay a recent sleep deficit. Enter your target sleep duration, how much you actually slept, and the number of days tracked—the planner spreads the remaining debt over your planned recovery nights.
Informational estimate only—consult a sleep specialist for personalised recommendations.
Examples
- Target 8 h, actual 6.5 h, 5 days tracked, 2 recovery nights ⇒ 3.75 hours/night of catch-up sleep
- Target 7.5 h, actual 6.8 h, 7 days tracked, recovery nights blank ⇒ 1.63 hours/night of extra rest
FAQ
What if my actual sleep exceeded the target?
The planner treats surplus sleep as zero debt, so the result will be 0 hours/night—meaning you do not need additional recovery time.
How should I handle naps?
Include nap time in your actual sleep total for each day so the planner accounts for every minute of restorative rest.
Can I split recovery into more than one block per day?
Yes. The result is the total extra hours to schedule each day—feel free to divide it between an earlier bedtime and a daytime nap.
Additional Information
- The calculation assumes sleep debt equals (target hours − actual hours) × days tracked, capped at zero if you exceeded your goal.
- Dividing the debt by recovery nights spreads extra rest across multiple evenings rather than a single marathon sleep.
- If you leave the recovery nights empty, the planner defaults to three nights—a common short-term catch-up window suggested by sleep coaches.