Sleep Debt Calculator

Log your actual sleep for the past week, compare it to your target, and find out exactly how much sleep you owe yourself — and how to pay it back.

Your target sleep per night

Adults typically need 7–9 hours.

Extra sleep per recovery night

How many hours beyond target you can add (weekend catch-up).

Why sleep debt matters
Chronic short sleep raises risk of weight gain, weakened immunity, worse focus and higher cardiovascular risk. Even one bad week builds measurable debt — the good news is it’s repayable.

Hours actually slept, last 7 nights

💤 7-night log

Enter hours per night, get the total.

📈 Debt total

Exact hours owed over the week.

💰 Recovery plan

Nights needed at your catch-up pace.

📖 Sleep science

Built-in tips for repaying debt fast.