How Much Sleep Debt Do I Have?
Calculate your accumulated sleep deficit and find out what it's costing your brain and body.
Frequently Asked Questions — Sleep Debt Calculator
How do I know if I have sleep debt?+
Signs of sleep debt: feeling alert only after coffee, needing an alarm every day, falling asleep within 5 minutes of lying down, difficulty concentrating in the afternoon, emotional irritability, and craving high-sugar foods. If these are consistent, you likely have sleep debt.
How long does it take to pay back sleep debt?+
Short-term debt (1-2 weeks): 3-5 nights of adequate sleep with 45-60 min extra. Chronic debt (months): takes 2-3 weeks of consistent 8-9h sleep. Cognitive performance is the last to recover even when you feel rested.
Can you die from sleep deprivation?+
Extreme sleep deprivation (10+ days total) is fatal. Chronic moderate deprivation (6h/night for years) is associated with 30-40% higher risk of cardiovascular disease, type 2 diabetes, and dementia. Even 1-2h less than needed nightly raises these risks over time.