Sleep-debt calculator
Sleep debt accumulates faster than most people notice — 45 minutes short per night for a week is a full night in the red. This tool takes seven nights of times, subtracts your personal need, and prescribes a specific three-day recovery plan rather than the useless “get more sleep” advice.
Who this is for
Adults who suspect they're chronically under-slept, or ran a hard week and want to plan the recovery instead of white-knuckling through the next one.
How to use the result
Fill honestly. Bedtime = when you were actually asleep, not lights-out. Wake time = when you got up, not first alarm. Personal need for most adults is 7-9 hours; if you don't know yours, start at 8. Re-run weekly for a month to see your baseline.
What this tool can't tell you
It can't diagnose sleep disorders (apnoea, insomnia, restless legs) — those need a clinician. Chronic debt over months is a medical conversation, not a tool result.
Pairs well with