Sleep Debt Calculator - Calculate How Much Sleep You Owe

Sleep debt is the cumulative effect of not getting enough sleep. When you sleep fewer hours than your body needs, you develop a debt that can impact your health, cognitive function, and overall well-being.

Effects of Sleep Debt

• Cognitive Impact: Reduced attention, memory problems, poor decision-making
• Physical Health: Weakened immune system, weight gain, increased disease risk
• Mental Health: Increased stress, anxiety, depression, mood swings
• Performance: Decreased productivity, slower reaction times, increased errors
• Safety: Higher risk of accidents, impaired driving ability

How to Repay Sleep Debt

• Gradually increase nightly sleep by 15-30 minutes
• Maintain consistent sleep and wake times
• Take strategic naps (20-30 minutes) when needed
• Prioritize sleep on weekends without oversleeping
• Create an optimal sleep environment
• Avoid "sleep binging" which can disrupt your rhythm

Sleep Hygiene Tips

• Keep your bedroom cool, dark, and quiet
• Avoid screens 1 hour before bedtime
• Limit caffeine after 2 PM
• Exercise regularly, but not close to bedtime
• Establish a relaxing bedtime routine
• Use your bed only for sleep and intimacy

When to Seek Help

If you consistently struggle to get adequate sleep despite good sleep hygiene, or if you experience symptoms like loud snoring, gasping during sleep, or excessive daytime sleepiness, consult a healthcare provider or sleep specialist.