Deficit/night
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Sleep Debt Calculator
Missed sleep last night? This week? See your total sleep debt — and whether you can realistically pay it back.
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Sleep debt accumulated
Total deficit
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Payback nights
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Severity
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What sleep debt means
Sleep debt accumulates when you sleep less than your body needs. Research shows that while you can partially catch up by sleeping longer on weekends, chronic debt causes cognitive decline, metabolic disruption, and weakened immunity. Recovery is linear: about 1 hour of extra sleep per 1 hour of deficit, spread across several days.
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