Sleep Debt Calculator
Track your weekly sleep patterns, calculate accumulated sleep debt, and get a personalized recovery plan. Free tool based on sleep science research. Takes about 2 minutes.
Calculate Your Sleep Debt
Answer a few questions about your sleep patterns
What is your age group?
This determines your recommended sleep duration based on National Sleep Foundation guidelines
Your ideal sleep duration
How many hours do you feel best with?
Your Sleep Log (Past 7 Days)
Use the sliders to enter how many hours you actually slept each night
What is Sleep Debt?
Sleep debt (also called sleep deficit) is the cumulative effect of not getting enough sleep. If your body needs 8 hours of sleep but you only get 6, you accumulate 2 hours of sleep debt that night. Over a week, this can add up to 14+ hours of deficit.
Can You "Catch Up" on Sleep?
Research from Harvard Medical School and the University of Pennsylvania suggests that short-term sleep debt (a few days) can be recovered within 1-2 days of adequate rest. However, chronic sleep debt accumulated over weeks or months takes longer to recover from and cannot simply be "repaid" with weekend lie-ins.
Effects of Sleep Debt
Sleep debt affects multiple body systems:
- Cognitive: Reduced attention, slower reaction times, impaired decision-making
- Physical: Weakened immune function, increased inflammation, hormonal imbalances
- Emotional: Irritability, increased stress response, higher risk of anxiety
- Metabolic: Increased appetite, weight gain tendency, insulin resistance
Global Impact
Sleep deprivation affects millions worldwide. Studies show that people in the United Kingdom, United States, Japan, South Korea, Germany, and other industrialized nations consistently report insufficient sleep. The economic cost of sleep deprivation runs into billions annually across countries including Australia, Canada, France, and the Netherlands.
| Age Group | Recommended Sleep | May Be Appropriate |
|---|---|---|
| Teenagers (14-17) | 8-10 hours | 7-11 hours |
| Young Adults (18-25) | 7-9 hours | 6-11 hours |
| Adults (26-64) | 7-9 hours | 6-10 hours |
| Older Adults (65+) | 7-8 hours | 5-9 hours |
Source: National Sleep Foundation, Sleep Health Journal
Consult a Healthcare Provider If You Experience:
- Persistent difficulty falling asleep or staying asleep for more than 3 weeks
- Excessive daytime sleepiness despite adequate sleep hours
- Loud snoring with pauses in breathing (may indicate sleep apnoea)
- Restless legs or uncomfortable sensations at night
- Falling asleep inappropriately during conversations or while driving
- Needing medication or alcohol to fall asleep regularly
Red Flag Symptoms - Seek Immediate Help
Contact a healthcare provider urgently if you experience:
- Choking or gasping during sleep
- Severe chest pain or difficulty breathing
- Falling asleep while driving or operating machinery
- Hallucinations or severe confusion from sleep deprivation
Emergency Contacts by Region
| Country | Emergency | Health Line |
|---|---|---|
| United Kingdom | 999 | NHS 111 |
| United States | 911 | Primary care |
| Canada | 911 | Telehealth |
| Australia | 000 | 1800 022 222 |
| Ireland | 999/112 | 1800 700 700 |
| Germany | 112 | 116 117 |
For other countries including India, Japan, China, Netherlands, New Zealand, Italy, Spain, UAE, Poland, Portugal, Sweden, Turkey, Brazil, and Russia - please search for your local emergency services.
This tool provides general guidance based on sleep research and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, physician, or other qualified health provider with any questions about sleep disorders or health concerns.
How the Sleep Debt Calculator Works
This free tool calculates your accumulated sleep debt based on your age-appropriate sleep needs and actual sleep logged over the past week. The recommendations are based on evidence from sleep science research, including studies from the National Sleep Foundation, Harvard Medical School, and peer-reviewed sleep journals.
Calculation Method
- Ideal sleep: Based on your selected personal target
- Weekly need: Ideal sleep x 7 days
- Sleep debt: Weekly need minus actual sleep logged
- Recovery plan: Customized based on debt severity
What We Do With Your Data
Your assessment responses are processed entirely in your browser - we do not store your answers on our servers unless you choose to receive a report via email. If you opt in to receive an email report, we store only your first name, email address, and assessment results to deliver your report.
About Spacire
Spacire is a sleep wellness company dedicated to helping people achieve better rest through natural, science-backed solutions. We offer sleep masks, white noise machines, blackout curtains, aromatherapy sprays, and weighted blankets.
Help Others Track Their Sleep
If you found this tool helpful, please consider sharing it with friends, family, or colleagues who might benefit from understanding their sleep patterns.