Sleep Debt Tracker
Calculate your cumulative sleep debt and get personalized recovery recommendations. Track how much sleep you owe your body and create a science-based plan to recover.
What Is Sleep Debt?
Sleep debt is the cumulative difference between the amount of sleep you need and the amount you actually get. Every hour of missed sleep adds to your sleep debt, creating a deficit that affects your health, performance, and well-being.
Effects of Sleep Debt
Cognitive Function
Reduced attention, memory, and decision-making abilities
Emotional Health
Increased irritability, anxiety, and depression risk
Physical Health
Weakened immune system and slower healing
Metabolism
Weight gain and increased diabetes risk
Reaction Time
Impairment similar to alcohol intoxication
Heart Health
Increased blood pressure and heart disease risk
Can You Catch Up on Sleep?
Yes and no. Short-term sleep debt (1-2 weeks) can be recovered, but chronic sleep deprivation (months or years) has lasting effects that can't be fully reversed.
For Acute Sleep Debt
- ✓ Add 1-2 hours per night until restored
- ✓ Take strategic 20 or 90-minute naps
- ✓ Go to bed earlier, not sleeping in
- ✓ Avoid caffeine and alcohol
For Chronic Sleep Debt
- ✓ Increase sleep by 15-30 min per week
- ✓ Improve sleep quality and hygiene
- ✓ Address underlying issues
- ✓ Be patient—recovery takes time
🎯 Prevention Is Better Than Cure
📊 How to Calculate Sleep Debt
- 1. Determine your optimal sleep need (7-9 hours)
- 2. Track actual sleep each night for a week
- 3. Calculate the difference daily
- 4. Sum up the weekly total
⚕️ When to Seek Help
- • Can't get enough sleep despite trying
- • Feel exhausted after sleeping enough
- • Snore loudly or gasp during sleep
- • Excessive daytime sleepiness