📊 Sleep Debt Calculator
Calculate how much sleep you're missing and get recommendations for recovery.
Your Sleep Debt Analysis
Understanding Sleep Debt
❓ What is Sleep Debt?
Sleep debt is the cumulative effect of not getting enough sleep. It accumulates over time when you consistently sleep less than your body needs.
⚠️ Signs of Sleep Debt
Constant fatigue, difficulty concentrating, mood swings, reduced immunity, increased appetite, slower reaction times.
📈 Health Impact
Chronic sleep debt increases risk of obesity, diabetes, heart disease, depression, and weakened immune system.
🔄 Can You Recover?
Yes! While you can't fully "make up" lost sleep, you can gradually pay back sleep debt by getting extra sleep over several nights.
⏰ Recovery Time
Mild sleep debt (1-5 hours) can be recovered in a weekend. Chronic debt may take weeks of consistent adequate sleep to resolve.
💡 Prevention
Maintain a consistent sleep schedule, create a bedtime routine, limit caffeine and screens before bed, and prioritize sleep.
How to Reduce Sleep Debt
🎯 Gradual Recovery
Add 15-30 minutes extra sleep per night until you're consistently meeting your sleep needs. Avoid oversleeping on weekends.
📱 Improve Sleep Quality
Dark room, cool temperature (60-67°F), comfortable bedding, white noise, no screens 1 hour before bed.
⏱️ Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm.
☕ Strategic Napping
A 20-minute power nap can help manage acute sleep debt, but avoid naps after 3 PM to protect nighttime sleep.
🏃 Exercise & Diet
Regular exercise improves sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime.
🧘 Stress Management
Practice relaxation techniques like meditation, deep breathing, or gentle yoga to improve sleep quality and duration.
⚕️ Medical Disclaimer
This calculator provides estimates only and is not a substitute for professional medical advice. If you consistently struggle with sleep or experience severe fatigue, consult a healthcare provider. You may have an underlying sleep disorder that requires treatment.