Sleep debt is the cumulative difference between the sleep you need and the sleep you actually get.

How is sleep debt calculated?

This calculator multiplies your ideal nightly sleep by the number of days and subtracts your actual sleep.

Is sleep debt fully recoverable?

You can reduce sleep debt with consistent recovery sleep, but it may take days to weeks depending on the deficit.

No. All calculations run locally in your browser.

Sleep Debt Calculator

Your Sleep Plan

Ideal Sleep Per Night (hours)

Average Sleep Per Night (hours)

Period (days)

Recovery Sleep Per Night (hours) If you can sleep more during recovery, enter that here.

Total Sleep Debt 0 hrs

Sleep Deficit Per Night 0 hrs

Recovery Nights Needed 0 nights

Catch-Up Hours Needed 0 hrs

What Is Sleep Debt?

Sleep debt is the accumulation of missed sleep over time. Regularly sleeping fewer hours than your body needs can lead to fatigue and reduced performance.

How Recovery Works

Recovery requires consistently sleeping more than your usual average to gradually reduce the deficit. This calculator estimates how many nights you may need to catch up.

Why Track Sleep Debt?

Understand the impact of your sleep routine
Plan recovery nights realistically
Build healthier long-term sleep habits

Frequently Asked Questions

Is sleep debt the same for everyone?

No. Ideal sleep varies by person, age, and lifestyle.

Can I catch up with weekend sleep?

Extra sleep helps, but consistent recovery across several nights is more effective.

Does napping reduce sleep debt?

Short naps can help, but they do not fully replace consistent nightly sleep.