Sleep Debt Calculator
Enter your sleep for the last seven nights and the hours you aim for. The page totals what you are short or ahead.
This is an estimate for general information and is not medical advice. If you often feel very tired, speak to your GP.
Worked examples
A busy week
Target 8 h; 7, 6.5, 6, 7.5, 6, 9, 8 hours
50 h slept, 6 h short, 7.1 h average
5 nights below target.
About Sleep Debt Calculator
Sleep debt is the gap between the sleep you aim for and the sleep you actually get. It builds up quietly over a busy week. A consensus statement from the American Academy of Sleep Medicine and the Sleep Research Society says adults should regularly sleep seven or more hours a night for good health. This calculator takes your hours on each of seven nights and your own target and adds up the difference.
It shows the total hours you are short (or ahead), your average per night, the number of nights below your aim, and a table of each night against the target. Catching up is gradual: a few earlier nights work better than one very long lie-in. If tiredness is affecting your days, speak to your GP. It is an estimate and not medical advice.
How to use Sleep Debt Calculator
- Enter the hours you aim to sleep each night.
- Fill in the hours you actually slept on each of the last seven nights.
- Read the total hours owed or ahead and the average per night.
- Use the table to see which nights fell short.
Common uses
- Checking a run of short nights after a busy week
- Seeing how weekends make up for weekdays
- Setting a realistic catch-up plan
- Comparing sleep with a target before a big day
Frequently asked questions
How much sleep do adults need?
The American Academy of Sleep Medicine and Sleep Research Society recommend seven or more hours a night for adults. Needs vary, and you can set your own target above.
How is sleep debt calculated?
It is your target hours times seven nights, minus the hours you slept. If you aim for 8 hours and slept 50 hours in the week, you are 6 hours short.
Can I catch up at the weekend?
A longer sleep helps a little, but regular sleep and wake times work better. Going to bed 15 to 30 minutes earlier on several nights is easier than one long lie-in.
Should I count time in bed or time asleep?
Count time asleep, as best you can tell. Time in bed is often an hour longer than time asleep.
Is this medical advice?
No. It is an estimate and not medical advice. If you often feel very tired, snore loudly or struggle to sleep, speak to your GP.