Sleep Debt & Recovery Calculator

Calculate your accumulated sleep debt based on your recent sleep history and get a personalised recovery plan.

Enter your target sleep hours, what you've actually been getting, and how you feel. The calculator shows your total sleep deficit and a step-by-step recovery schedule.

How It Works

Enter how many hours of sleep your body needs (typically 7–9 hours for adults)
Log how many hours you've slept over the past week
Select your sleep quality and how you feel each morning
Get your sleep debt total and a recovery plan tailored to your situation