Use our free Sleep Debt Calculator to measure your sleep deficit and improve recovery. Track your weekly sleep shortage instantly.
What Is Sleep Debt?
Sleep debt refers to the difference between the amount of sleep your body needs and the amount you actually get. If you consistently sleep less than required, your body accumulates a sleep deficit that affects cognitive performance, hormonal balance, and overall health.
Why Sleep Deficit Is Dangerous
Chronic sleep deprivation has been linked to obesity, weakened immunity, heart disease, and reduced concentration. Even losing 1–2 hours per night can create significant weekly sleep debt.
How This Calculator Works
This tool multiplies your nightly sleep deficit across 7 days to estimate your weekly sleep debt. A higher number indicates your body may require additional recovery time.
How to Recover From Sleep Debt
- Go to bed 30–60 minutes earlier
- Avoid caffeine late in the day
- Maintain a consistent sleep schedule
- Limit screen exposure before bed
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Medical Reference
For official sleep health guidelines, visit CDC Sleep Health .