📉 Weekly Sleep Debt Calculator
Enter your nightly sleep target and your sleep for the last 7 nights to see your cumulative sleep debt.
Patterns, not perfection – small variations are normal
Your Weekly Sleep Debt
-- h
target over 7 nights
-- h
total sleep debt (positive)
How sleep debt is calculated
We multiply your nightly target by 7 to get a weekly target, sum your actual hours, and define sleep debt as target − actual (but never less than 0). This gives a simple estimate of how much you are “behind” on sleep for that week. It doesn’t capture sleep quality or circadian timing, which also matter.
Using Sleep Debt Numbers Wisely
Sleep debt can highlight patterns (for example, consistently losing 5–10 hours per week), but the best signal is how you feel: daytime sleepiness, mood swings, or needing an alarm every morning can mean your target is too low or your schedule is too compressed.