😴 Sleep Deprivation Calculator
See how your recent sleep compares to age‑based recommendations and whether you may be mildly, moderately, or severely sleep deprived.
Not a medical diagnosis – talk with a doctor for persistent sleep issues
Your Sleep Deprivation Snapshot
-- – -- h/night
recommended for your age
-- h/night
your average sleep
-- h/night
avg shortfall vs. target
-- h
total shortfall over period
How sleep need and deprivation are estimated
We use general sleep‑duration ranges from sleep foundations (for most adults 18–64: 7–9 hours, for teens: 8–10, etc.). We take the middle of your age band as a target, compare it to your average sleep across the selected nights, and classify deprivation severity based on the size of the shortfall.
Why Sleep Debt Matters
Even modest, chronic sleep loss (for example, getting 6 instead of 7–9 hours most nights) can impair attention, reaction time, mood, and metabolic health. Catch‑up sleep on weekends helps somewhat but does not fully undo the effects of long‑term sleep deprivation.