Sleep Debt Calculator
Track your weekly sleep and calculate your sleep debt. Enter your target sleep hours and how much you actually slept each day of the past week to see your total debt. Important: Unlike financial debt, sleep debt cannot be fully "repaid" - while you can recover partially by sleeping more, the effects of chronic sleep deprivation accumulate over time. Consistent daily sleep is far more beneficial than trying to catch up on weekends.
How We Calculate This
Sleep debt = (target × 7) - actual_total. Catch-up plan = debt / catchup_days, rounded to nearest 15 minutes. Surplus sleep is also calculated if you sleep more than target.
Frequently Asked Questions
What is sleep debt?
Sleep debt is the cumulative effect of not getting enough sleep. If you need 8 hours but only get 6, you accumulate 2 hours of debt. This debt builds up over time and affects your cognitive function, mood, and health.
How much sleep do I need?
Most adults need 7-9 hours per night. Teenagers need 8-10 hours, and older adults may need 7-8 hours. The right amount varies by individual - if you feel rested and alert, you're likely getting enough.
Can you catch up on sleep?
Only partially. Research shows you can recover some cognitive function by sleeping more after short-term sleep loss, but chronic sleep deprivation causes lasting effects on metabolism, immune function, and brain health that cannot be fully reversed. The body does not "bank" extra sleep, so sleeping 12 hours one night doesn't offset multiple nights of 5 hours. Consistent adequate sleep is far more important than trying to repay accumulated debt.
Is weekend catch-up sleep effective?
Sleeping in on weekends can help reduce sleep debt, but it may disrupt your circadian rhythm. Gradual recovery over multiple days is healthier than trying to "binge sleep" on weekends.
Related Calculators
You might also find these calculators helpful: Sleep Cycle Calculator, and Calorie Calculator.
Sleep debt is not like financial debt. Research shows that while you can partially recover from short-term sleep loss by sleeping more, chronic sleep deprivation causes lasting effects on health, cognition, and metabolism that cannot be fully reversed. The catch-up plan is a guideline only - nothing can replace consistent, adequate nightly sleep. Prioritize regular sleep schedules rather than accumulating and repaying debt.