Loading Calculator...
Please wait a moment
Please wait a moment
Track your accumulated sleep deficit and recovery time
Most adults need 7-9 hours
Sleep debt is the cumulative effect of not getting enough sleep. It accumulates when you consistently sleep less than your body needs, leading to physical and mental impairment similar to being intoxicated.
Effects of Sleep Debt:
Recovery Process: You can't fully "catch up" on lost sleep, but you can reduce sleep debt by consistently getting adequate sleep. Research suggests you can recover about 1 hour of sleep debt per night of extra sleep, though some effects may persist longer.
Even 1-2 hours of sleep debt can impair performance. Chronic sleep debt (10+ hours) significantly increases health risks and should be addressed with a healthcare provider.
While weekend sleep can help reduce debt, it's not a complete solution. Irregular sleep patterns can disrupt your circadian rhythm. Consistent daily sleep is more effective.
Recovery time varies by individual and debt severity. Generally, you can recover 1 hour of debt per night of extra sleep. Severe debt may take weeks of consistent proper sleep.
Go to bed earlier consistently rather than sleeping in. Maintain a regular schedule, create a sleep-friendly environment, and prioritize 7-9 hours nightly.
Yes. Sleep deprivation disrupts hormones that regulate hunger (ghrelin and leptin), often leading to increased appetite and weight gain.
For most adults, no. While some rare individuals can function on 6 hours, the vast majority need 7-9 hours. Consistently sleeping 6 hours creates sleep debt.
Short naps (20-30 minutes) can help with alertness but don't significantly reduce sleep debt. Long naps may interfere with nighttime sleep. Prioritize nighttime sleep instead.
You may feel adapted, but cognitive testing shows impairment persists. Many people underestimate the effects of sleep deprivation on their performance and health.