📖 Overview
Use this calculator to see how much sleep you have lost or gained over a set number of days.
⚙️ How It Works
Multiplies the daily sleep difference (recommended minus actual) by the number of days to estimate cumulative sleep debt or surplus.
The Formula
Sleep Debt = (Recommended − Actual) × Days
💡Adults need 7–9 hours per night (CDC). Chronic sleep debt of even 1–2 hours per night is linked to impaired cognitive function, weakened immunity, and increased metabolic risk.
Quick Reference
| Daily Deficit | 1 week | 2 weeks | 1 month |
|---|---|---|---|
| 30 min / night | 3.5 hrs | 7 hrs | 15 hrs |
| 1 hr / night | 7 hrs | 14 hrs | 30 hrs |
| 2 hrs / night | 14 hrs | 28 hrs | 60 hrs |
Practical Tips
💡 You cannot fully "catch up" on sleep debt in a single weekend.
💡 Consistent bedtime matters more than total hours alone.
💡 Reduce screen exposure 60 min before bed to improve sleep efficiency.
Frequently Asked Questions
❓ Can sleep debt be repaid?
Partially. Extra sleep helps short-term, but chronic deprivation has lasting effects.
❓ Is napping effective?
Short naps (20–30 min) can reduce acute sleepiness but do not fully offset night debt.