Sleep Debt Calculator

Sleep debt is the difference between the sleep you need and the sleep you actually get. If you need 8 hours but consistently sleep 6, you accumulate 2 hours of debt per night. After a week, you have 14 hours of sleep debt.

Short-term debt (a few days) can be recovered by sleeping extra on subsequent nights. Chronic sleep debt (weeks or months) is harder — you can't fully 'bank' sleep. Focus on consistently getting enough sleep rather than cycling between deprivation and oversleeping.

Even moderate sleep debt impairs cognitive function similar to alcohol intoxication. After 24 hours awake, performance equals 0.10% BAC (legally drunk). Chronic debt increases risk of obesity, diabetes, heart disease, depression, and weakened immunity.