Sleep Debt Calculator
Short nights add up. Enter what you actually slept over the last seven nights and see the deficit you're carrying — plus a repayment plan that won't wreck your body clock.
6.5hours of sleep debt
Your shortest night was Thu. Adding one extra hour per night clears this in about 7 nights. Go to bed earlier rather than sleeping in — a late wake-up shifts your body clock and makes the next week harder.
Repaying it without wrecking your rhythm
- Move bedtime 30–60 minutes earlier; keep your wake time fixed within about 30 minutes, weekends included.
- Cap daytime naps at 20 minutes before 3pm so you don't borrow from tonight.
- Use the sleep cycle calculator to pick the earlier bedtime that lands cleanly between cycles.
- If you're in bed long enough but still short, the bed is often the culprit — see our tested mattress rankings.