SLEEP DEBT
CALCULATOR
Sleep debt is the cumulative effect of not getting enough sleep. Calculate your accumulated sleep deficit and understand how it impacts your cognitive performance, metabolism, and overall health.
// ENTER YOUR SLEEP DATA
Most adults need 7-9 hours. Athletes may need more.
HOURS SLEPT EACH NIGHT (LAST 7 DAYS)
// ANALYSIS RESULTS
ACCUMULATED SLEEP DEBT
You're getting enough sleep. Keep up the good work!
WEEKLY AVERAGE
7.0h
RECOVERY TIME
0 days
RECOVERY RECOMMENDATIONS
- > Maintain your current sleep schedule
// UNDERSTANDING_SLEEP_DEBT
WHAT IS SLEEP DEBT?
Sleep debt (also called sleep deficit) is the difference between the amount of sleep you need and the amount you actually get. It accumulates over time and can have significant effects on your health, cognitive function, and physical performance.
EFFECTS OF SLEEP DEBT
- Cognitive impairment: Reduced attention, memory, and decision-making ability
- Metabolic disruption: Increased hunger hormones and insulin resistance
- Immune suppression: Reduced ability to fight infections
- Mood changes: Increased irritability, anxiety, and depression risk
- Physical performance: Decreased strength, endurance, and reaction time
HOW TO RECOVER FROM SLEEP DEBT
- Gradual recovery: Add 1-2 hours of sleep per night until debt is repaid
- Weekend catch-up: Sleep an extra 1-2 hours on weekends (but not too much)
- Napping: Short 20-30 minute naps can help, but avoid late-day naps
- Consistency: Maintain a regular sleep schedule going forward
RECOMMENDED SLEEP BY AGE
| AGE GROUP | RECOMMENDED HOURS |
|---|---|
| Adults (18-64) | 7-9 hours |
| Older Adults (65+) | 7-8 hours |
| Athletes | 8-10 hours |
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Disclaimer: This calculator is for educational purposes only and is not a substitute for professional medical advice. If you have persistent sleep problems, please consult a healthcare provider or sleep specialist.