Sleep Debt Recovery Planner
See how far behind you are on rest and how quickly you can rebound. Provide your ideal nightly sleep, your recent average, and optionally how many extra hours you can add each night. The planner outputs weekly sleep debt and the number of days needed to erase it at the chosen pace.
This tool does not provide medical advice. Consult a clinician for persistent sleep issues or fatigue.
Examples
- Target 8 hours, averaging 6.5 hours, planning 1 extra hour/night ⇒ Weekly sleep debt: 10.50 hours • Extra per night assumed: 1.00 hours • Days to clear debt: 10.50 days.
- Target 7.5 hours, averaging 6.0 hours, adding 1.5 extra hours/night ⇒ Weekly sleep debt: 10.50 hours • Extra per night assumed: 1.50 hours • Days to clear debt: 7.00 days.
FAQ
Can I use this for partial-week tracking?
The planner assumes a 7-day window. Divide the weekly debt by seven to see your average nightly gap for shorter timeframes.
What if I can only catch up on weekends?
Increase the extra sleep per night input to the weekend pace to see how long weekend recovery alone would take.
Does oversleeping one night erase all debt?
No. The calculator adds up the total hours owed for the week and subtracts the extra hours you plan each night until the balance reaches zero.
Additional Information
- Result unit: hours for debt and hours per night of catch-up; days for the recovery timeline.
- Defaults to 1 extra hour per night if no recovery pace is entered.
- Sleep debt never goes negative—if your average meets or exceeds your target, the calculator returns zero debt.