Sleep Debt Calculator
Calculate your accumulated sleep debt and get science-based recovery recommendations. Based on research from Walker, Hirshkowitz, and the National Sleep Foundation.
Your Sleep Profile
Your Results Will Appear Here
Enter your sleep information above to calculate your sleep debt.
Understanding Sleep Debt
The Science of Sleep Debt
Accumulation
Sleep debt builds over days and weeks. Missing 1 hour nightly equals 7 hours of debt per week - equivalent to pulling an all-nighter.
Performance Impact
After 10 days of 7 hours sleep, performance equals staying awake 24 hours. After 20 days, it\'s like 48 hours without sleep.
Sleep Requirements by Age
Teenagers (14-17)8-10 hours
Young Adults (18-25)7-9 hours
Adults (26-64)7-9 hours
Older Adults (65+)7-8 hours
Athletes (all ages)9-10+ hours