Track and recover from sleep deprivation
Hours slept each of the last 7 days
Total sleep debt
0 hrs
A sleep debt calculator shows how much sleep debt do I have after a week of short nights. Enter your ideal sleep duration and actual hours for each of the past seven days. The tool totals your deficit and estimates recovery nights needed.
Recovery assumes an extra 1–2 hours per night beyond your baseline. For age-specific sleep needs, see our sleep by age guide.
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Sleep debt is the cumulative difference between the sleep your body needs and the sleep you actually get. It builds night after night of insufficient rest.
Partially. You can recover from short-term debt with 1–2 nights of extra sleep, but chronic debt requires sustained schedule changes. Weekend catch-up alone is not enough.
Mild debt (a few hours) can recover in 2–3 nights of 8–9 hours. Severe chronic deprivation may take weeks of consistent adequate sleep.
Occasional sleep-ins help short-term recovery, but large weekend shifts ("social jet lag") disrupt your circadian rhythm and make Monday mornings harder.
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