Sleep debt is the accumulated shortfall between how much sleep you need and how much sleep you actually get.

How quickly can sleep debt be recovered?

Recovery speed varies, but adding extra sleep consistently across multiple nights is generally more realistic than one very long night.

Is this calculator medical advice?

No. This calculator provides educational estimates and is not clinical guidance.

Estimate your accumulated sleep shortfall and project how many nights may be needed to recover.

Target sleep per night (hours)

Average actual sleep (hours)

Days at this pattern

Extra sleep per recovery night (hours)

Your sleep debt estimate will appear here.

This is a planning estimate. Sleep quality, naps, illness, stress, and schedule variability are not fully modeled.

Can one long sleep session fully reset debt?
Usually no. Most people recover better by adding sleep consistently over several nights.

Does this include nap effects?
No. This calculator uses overnight sleep averages to keep planning simple.

What if my sleep remains poor even after recovery?
Persistent fatigue or poor sleep quality should be discussed with a licensed clinician.

After estimating recovery nights, use the HealthKit Calorie Calculator to keep daily energy targets aligned with sleep recovery weeks. Pair that with the FocusKit Time Block Calculator to protect recovery time, then schedule weekly reset check-ins in DateKit.