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AI Sleep Debt Calculator

Calculate your sleep debt and get personalized recovery advice from our AI Sleep Coach.

Sleep Debt

High Sleep Debt!

9.0hrs

Your body is exhausted. This level of debt affects cognitive function and mood. You need a recovery plan.

Most adults need 7-9 hours.

Monday
7h
Tuesday
6h
Wednesday
7h
Thursday
6h
Friday
5h

AI Sleep Coach

Ready to unlock better sleep?

AI Analysis powered by Gemma 3

Power Naps

Keep naps to 20 mins to boost alertness without grogginess. Avoid napping after 3 PM.

Consistency

Wake up at the same time every day, even on weekends, to regulate your circadian rhythm.

Reduce Blue Light

Avoid screens 1 hour before bed. Blue light suppresses melatonin, making it harder to fall asleep.

Optimal Temperature

Keep your bedroom cool (around 65°F / 18°C). A cooler environment signals your body it's time to sleep.

Frequently Asked Questions

What is sleep debt?
Sleep debt is the difference between the amount of sleep your body needs and the amount you actually get. It accumulates over time, leading to physical and mental fatigue.
How do you calculate sleep debt?
You can calculate sleep debt by tracking how many hours you sleep versus your ideal need (typically 7-9 hours). For example, if you need 8 hours but only get 6, you add 2 hours to your debt for that night.
Can you ever fully repay sleep debt?
Yes, but it takes time. You can't just 'sleep it off' in one weekend. Consistent extra sleep (like going to bed 30-60 minutes earlier) over weeks is the best way to recover.
What are the symptoms of high sleep debt?
Common symptoms include daytime drowsiness, brain fog, irritability, weakened immune system, and sugar cravings. Long-term sleep debt is linked to heart disease and diabetes.
How much sleep debt is too much?
While any debt affects performance, a accumulated debt of 10+ hours is considered significant and likely requires a dedicated recovery plan to reverse.

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