Sleep is essential for your health and well-being, yet many people don’t get enough of it. Our Weekly Sleep Debt Calculator is here to help you track your sleep patterns over the past week and find out if you’re missing out on essential rest.
What is Sleep Debt?
Sleep debt accumulates when you don’t get enough sleep over several days or weeks. For example, if you need 8 hours of sleep per night but only get 6, you accumulate 2 hours of sleep debt each night. Over a week, that adds up to 14 hours!
Your Weekly Sleep Debt: 0 hours
How to Use the Weekly Sleep Debt Calculator
Enter the number of hours you slept each night for the past week, along with the number of hours you need for optimal rest. The calculator will total your weekly sleep hours, compare them to your ideal sleep, and show your sleep debt.
Why Track Your Sleep Debt?
Chronic sleep deprivation can lead to:
- Fatigue and reduced concentration
- Increased risk of chronic conditions like heart disease and diabetes
- Weakened immune function
- Negative impacts on mood and mental health
Tips to Reduce Sleep Debt
- Set a consistent sleep schedule: Go to bed and wake up at the same time every day.
- Take short naps: A 20–30 minute nap can help alleviate mild sleep debt.
- Create a bedtime routine: Relaxing activities like reading or meditation can prepare your body for sleep.
- Limit caffeine and screen time: Avoid stimulants and digital screens in the evening.
Frequently Asked Questions
What is a healthy amount of sleep?
Most adults need 7–9 hours of sleep per night, though individual needs vary.
Can sleep debt be fully repaid?
While it’s difficult to completely recover from long-term sleep debt, improving your sleep habits can reduce its effects over time.
How quickly should I repay sleep debt?
Gradual recovery is better than sudden changes. Add 30–60 minutes of extra sleep per night until you feel rested.