Sleep Debt Calculator
Track your sleep debt and create a plan to recover from sleep deprivation
hours
Your Sleep Schedule
Your Sleep Debt
0 hours
Enter your sleep schedule to calculate your debt.
No debt
20+ hours
Recovery Plan
Time to recover
0 weeks
Extra sleep needed daily
0 hours
Target recovery date
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Sleep Debt Reduction Tips
Gradual Increase
Add 15-30 minutes of extra sleep per night until you catch up.
Power Naps
Take 20-30 minute naps to recover without affecting nighttime sleep.
Consistency
Maintain a consistent sleep schedule, even on weekends.
Sleep Environment
Keep your bedroom cool, dark, and quiet for better sleep.