💤 Sleep Debt Calculator
Find out how much sleep you've missed — and how to pay it back
Hours slept each night this week
What is sleep debt?
Sleep debt is the cumulative difference between the sleep you need and the sleep you actually get. If you need 8 hours and sleep 6, you accumulate 2 hours of sleep debt per night — 10 hours after a 5-day work week.
The bad news: sleep debt is real and it compounds. The good news: it can be recovered, but it takes longer than one weekend.
What sleep debt does to your body
🧠 Brain fog
After 17 hours awake, cognitive performance equals 0.05% blood alcohol — legally drunk.
😤 Mood
Even one bad night doubles emotional reactivity. Chronic debt causes anxiety and depression.
⚖️ Weight gain
Sleep debt increases ghrelin (hunger hormone) and decreases leptin (fullness hormone) — you eat ~300 more calories per day.
🦠 Immunity
Getting 6 hours instead of 8 makes you 4x more likely to catch a cold when exposed to a virus.
❤️ Heart
Sleeping less than 6 hours regularly increases heart disease risk by 48% and stroke risk by 15%.
🩸 Diabetes
One week of poor sleep can induce pre-diabetic blood sugar levels in healthy adults.