Sleep Debt Calculator
Track how much sleep you're missing and what it takes to recover.
Recommended sleep for age 28: 8 hrs/night
Weekly Sleep Log
Monday
hrs
-1.5h
Tuesday
hrs
-1.0h
Wednesday
hrs
-2.5h
Thursday
hrs
+0.0h
Friday
hrs
-2.0h
Saturday
hrs
+1.0h
Sunday
hrs
+0.5h
Weekly Sleep Debt
5.5h
in deficit
Avg Sleep/Night7.2h
Recommended/Night8h
Recovery Plan (30min/night)11 extra nights
Recovery Tips
- Go to bed 30 min earlier each night for a week
- Take 20-minute power naps (avoid long naps)
- Maintain consistent sleep/wake times
- Avoid caffeine after 2 PM
- Keep your bedroom cool (16–19°C is ideal)