Sleep Deprivation Effects Calculator
Model the cognitive and physical effects of your sleep deprivation over time.
Frequently Asked Questions — Sleep Debt Calculator
How does sleep deprivation affect the brain?+
6 hours/night for 10 days causes the same cognitive impairment as 24 hours of total sleep deprivation. The scary part: subjective alertness (how tired you feel) normalizes faster than actual performance. You feel fine but perform poorly.
What cognitive functions are most affected by sleep loss?+
Order of deterioration: 1) Sustained attention and vigilance (first to suffer), 2) Working memory, 3) Decision-making and risk assessment, 4) Emotional regulation, 5) Creativity. Motor skills and baseline reaction time are less affected short-term.
Can a nap help with sleep debt?+
10-20 minute naps restore alertness for 1-3 hours. Stage 2 sleep (20 min nap) is most restorative. Longer naps (30+ min) cause sleep inertia. A 90-minute nap containing a full REM cycle is most cognitively restorative but should replace nighttime sleep, not supplement it long-term.