Sleep Debt Calculator
Enter how many hours you slept each night this week. The tool totals your sleep debt and builds a safe, gradual catch-up plan.
This tool gives general information only. It is not medical advice. If you have ongoing sleep problems, please talk to a doctor.
Most adults need 7 to 9 hours. Teenagers need 8 to 10.
Hours slept each night
Total slept
0h
You needed
0h
Sleep debt
0h
Average per night
0h
Weekly sleep chart
Nightly sleep
Below target
Nightly breakdown
| Night | Slept | Balance | Running debt |
|---|
How to use
- Set your nightly sleep need (usually 7 to 9 hours).
- Enter the hours you slept for each of the last 7 nights. Use decimals like 6.5.
- The calculator updates instantly: total debt, nightly breakdown and status.
- Follow the catch-up plan — it spreads recovery sleep over several nights.
Note: This tool gives a rough estimate for general wellness only. If you often feel exhausted, snore loudly, or fall asleep during the day, talk to a doctor. Sleeping more than 10 hours regularly can also be a sign to check with a doctor.