Sleep Debt Calculator
Total your weekly sleep shortfall and plan recovery.
Weekly sleep debt
6.5 hours
chronic shortfall territory
Per year at this rate
338 hours
Recovery suggestion
+30–60 min/night for a week
Debt accrues, repayment lags
Missing 1.5 hours nightly on weekdays builds a 7.5-hour weekly debt that weekend lie-ins only partly clear — performance studies show cognitive deficits persisting after 'recovery' weekends. Chronic short sleep also quietly recalibrates your sense of normal.
Repay gradually
Extending sleep 30–60 minutes nightly for a week beats one 12-hour crash, which shifts your body clock and creates Sunday-night insomnia. The durable fix is moving bedtime, not the alarm — mornings are usually spoken for.
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