Sleep debt calculator
Enter how many hours you slept each of the last 7 nights, and your personal target, to estimate your accumulated sleep debt.
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What is sleep debt?
Sleep debt is the cumulative difference between the sleep your body needs and what it actually gets. A light debt (1-3 hours) is recovered within a few nights of sufficient sleep. A chronic, large debt has measurable effects on focus, mood and cardiovascular health.
Frequently asked questions
Can you really repay sleep debt?
Yes, partly, by sleeping more on following nights and keeping regular hours. An old debt of several months won't be repaid in one weekend though.
How much sleep do I actually need?
It depends on age and the individual, generally 7 to 9 hours for an adult. See our sleep-by-age guide.
Want to go further?
Explore our guides and other calculators.