Sleep Debt Calculator
Calculate your sleep debt, track sleep patterns, and get personalized recommendations for better sleep health and recovery.
Step 1: Sleep Schedule
7 hrs
7 days
Sleep Requirements
Adults typically need 7-9 hours per night. Chronic sleep debt can affect health, mood, and cognitive function.
Step 2: Sleep Goals & Quality
8 hrs
Sleep Debt Impact
Each hour of sleep debt accumulates and can impact cognitive performance, mood, and long-term health. Recovery typically requires consistent adequate sleep.
Sleep Analysis Results
Summary
Sleep Patterns
Recommendations
Total Sleep Debt
7 hrs
Accumulated over 7 days
Avg. Sleep per Night
7 hrs
Sleep Deficit per Night
1 hr
Sleep Quality
Fair
Recovery Time
3-4 days
Weekly Sleep Pattern
| Day | Sleep Hours | Sleep Debt | Quality | Status |
|---|
Personalized Recommendations
Sleep Debt Recovery Plan
To recover from 7 hours of sleep debt, aim for an extra 1-2 hours of sleep per night for the next 3-4 days. Avoid accumulating additional debt on weekends.
Health Recommendations
Bedtime Target
10:30 PM
Wake-up Target
7:00 AM
Nap Recommendation
20-30 min
Caffeine Cut-off
2:00 PM
Consistency Tips
- Maintain consistent sleep schedule (±30 minutes)
- Create a relaxing pre-sleep routine
- Limit screen time 1 hour before bed
- Ensure bedroom is dark, cool, and quiet
- Get morning sunlight exposure
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