Sleep Debt Calculator
Calculate your sleep debt from the last 7 nights with this free online sleep debt calculator and get a gradual recovery plan for the coming nights.
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How to use Sleep Debt Calculator
- 1Choose your age group or enter how many hours of sleep you need per night
- 2Enter the hours you slept on each of the last 7 days
- 3Read your weekly sleep debt or surplus, your average and a recovery plan with 1 to 2 extra hours per night
Frequently asked questions
How is sleep debt calculated?▾
Sleep debt is the difference between the sleep you need and the sleep you got. If you need 8 hours but slept 49 hours in a week, your debt is 56 − 49 = 7 hours.
Can you catch up on sleep debt?▾
Short-term debt can be repaid gradually by sleeping an extra hour or two per night or taking short naps, rather than one very long lie-in.
How much sleep do adults need?▾
Most adults need 7 to 9 hours per night, teenagers 8 to 10 hours and adults over 65 about 7 to 8 hours.
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