Sleep Debt Calculator
Total sleep shortfall over the last seven nights.
Your result
A debt of 7+ hours affects mood, focus and health. Add 30–60 minutes of sleep nightly rather than one long lie-in.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Learn more
How Much Sleep Do Adults Need?
Seven to nine hours for most adults, and the cost of shortchanging it.
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Why timing your alarm around 90-minute cycles can help.
Sleep & Mental WellbeingCaffeine and Sleep: When to Stop
Caffeine lingers in the body longer than most people think.
Frequently asked questions
What does the Sleep Debt Calculator do?
Total sleep shortfall over the last seven nights. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: am i sleep deprived; how much sleep do i owe; catch up on sleep.