Add up the gap between ideal and actual sleep over several nights and plan a gentle repayment.
Result
How to use this tool
Enter your ideal sleep per night in hours.
Enter your average actual sleep per night.
Enter how many nights to count.
Read total debt and a two-night repayment suggestion.
Formula & worked example
Ideal 8 hours against actual 6.5 hours over 7 nights gives (8 – 6.5) x 7 = 10.5 hours of sleep debt.
Limitations — read this before you rely on it
Hours only, not sleep quality, timing or disorders; ideal sleep is personal and the repayment suggestion is a rough guide. This tool is for education only and is not medical advice. Talk to a clinician about any result that worries you, and never change treatment because of a calculator result.
Frequently asked questions
The gap between the sleep you need and the sleep you get, added up over days.
Partly, with extra sleep and naps, but chronic debt also needs a regular schedule, not just one long sleep.
A very long lie-in can shift your body clock and make the next night harder; smaller extra amounts work better.
No. It counts hours only; fragmented or disordered sleep needs separate assessment.
Most adults need 7-9 hours, but individual need varies; use your own well-rested baseline.