Sleep Debt Calculator
Answer two simple questions and see how much sleep you owe your body — plus the best time to go to bed tonight. No sign-up, nothing saved.
This sets how much sleep is recommended for you — 7–9 hrs a night.
hours
Pre-filled for your age. Only change it if you already know your own number.A rough average is fine — just your usual night's sleep.
Pick your age above and tap how many hours you usually sleep — your result appears here instantly.
Based on published guidance: sleep needs by age (National Sleep Foundation), sleep-debt recovery (Sleep Foundation), sleep cycles (Sleep Foundation). Nothing you enter is saved.