How is sleep debt calculated?

We add up how many minutes short you were of your target each night — never counting an extra-good night against a bad one — and total it across your week.

Is this a medical diagnosis?

No. This is a lifestyle estimate of your sleep schedule, not a screening or diagnostic tool. If your sleep concerns you, talk to a doctor.

Do I need to sign up?

No — your full result shows instantly. Emailing yourself the routine is optional.

Do you store my sleep times?

No. Everything is calculated on your device. Nothing is saved unless you choose to email yourself a result.

Why weekday-by-weekday instead of one average?

A single 'usual' number hides the nights that are actually driving your debt. Logging each night shows which nights — and lets us match a routine to the real cause.

Sleep Debt Calculator

How much sleep are you really missing this week?

Free · no email needed

Most sleep calculators ask for one average number a night. Yours isn't average — it moves with your week. Enter your actual bed and wake time for each day (just your best guess is fine) and we'll add up exactly how far you fell short of your target, night by night.

Your weekly sleep log

Your target sleep, per night8h 00m

Most adults do well with 7–9 hours — set yours.

Add at least 3 nights to see your number.

No signup. No email. No pixels. Just your number.

THIS WEEK YOU'RE

0h 00m

IN SLEEP DEBT

You hit your target this week.

Each bar shows hours slept vs. your target.

That's a big number. If this feels like more than a busy-week schedule problem, it's worth talking to a doctor.

Women are more likely than men to report trouble falling and staying asleep (CDC, 2024 data). Fragmented sleep — not just short sleep — is part of the story your weekly total doesn't fully capture. Source: CDC/NCHS Data Brief No. 559, April 2026 (NHIS).

Sleep Debt Calculator

Your weekly sleep log

Your 30-Minute Wind-Down Routine