睡眠负债 计算器 欠了多少觉 | sleep debt calculator how much sleep debt do I have
Sleep Debt Calculator
Enter your last 7 nights of sleep and see how much you owe — plus a realistic plan to pay it back.
How much sleep do you need per night?
Your last 7 nights
How sleep debt adds up
Every hour of missed sleep adds to a running deficit. Two weeks of 6-hour nights builds debt that impairs thinking about as much as one full night without sleep (Van Dongen 2003, Sleep) — and people consistently underestimate the damage. Extra sleep can pay the debt back: the calculator spreads yours over the next 7 nights, usually by going to bed 15–60 minutes earlier. Sleeping in on weekends helps a little but cannot undo a whole week, and big shifts create their own problem called social jet lag.
📖 Related reading: What Is Sleep Debt? · How to Recover From Sleep Debt · Social Jet Lag · How Much Sleep Do You Need?
Frequently asked questions
Can you recover from sleep debt?
Partly. Short-term debt from a few late nights responds well to extra sleep over the following week. Long-running chronic debt is harder to erase — the goal is to stop adding to it first.
How long does it take to pay back sleep debt?
A common guideline is about 1 extra hour per night. A 7-hour weekly debt therefore takes roughly one week of earlier bedtimes to repay — the plan above does the math for you.
Is weekend catch-up sleep enough?
It improves mood and alertness a bit, but research suggests it does not fully restore attention and metabolic function, and large lie-ins can shift your body clock. Spreading the recovery across the whole week works better.
Disclaimer: This tool is for general informational purposes only and is not medical advice. If you have chronic sleep problems, please consult a healthcare professional.