Sleep Debt Calculator
Calculate accumulated sleep debt and assess health risks from insufficient sleep
Calculate Your Sleep Debt
Recommended: 7-9 hours for adults (default: 7.5 hours)
Hours Slept Each Night This Week
Sleep Debt Categories
Sleep Duration Guidelines
Health Risks of Sleep Debt
Increased mortality risk (up to 28%)
Memory and concentration problems
Cardiovascular disease risk
Diabetes and obesity risk
Weakened immune system
Depression and anxiety disorders
Understanding Sleep Debt
What is Sleep Debt?
Sleep debt, also called sleep deficit, refers to the difference between the amount of sleep you need and the amount you actually get. If you need 8 hours but only sleep 6 hours, you accumulate 2 hours of sleep debt each night.
How Sleep Debt Accumulates
- •Missing 1 hour nightly = 7 hours weekly debt
- •Weekend "catch-up" sleep has limited effectiveness
- •Chronic debt leads to serious health consequences
- •Recovery requires consistent sleep extension
Sleep Debt Recovery
Recovery Tip: Gradual sleep extension is more effective than dramatic schedule changes. Consistency is key for sustainable improvement.
Mortality Risk Data
Our risk calculations are based on a 2016 meta-analysis published in Nature by Shen et al., analyzing over 2.4 million participants. The study compared mortality risks to a 7-hour baseline:
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⚠️ Medical Disclaimer: This calculator is for educational purposes only and should not replace professional medical advice. Chronic sleep debt can indicate underlying sleep disorders. If you consistently struggle with sleep or experience persistent fatigue despite adequate sleep opportunity, please consult with a qualified healthcare professional or sleep specialist.