What you need: no lab tests β just your own memory or sleep-tracker log of the last 7 nights.
Sleep Debt Calculator
How to use this calculator
Set your personal recommended nightly hours (8 is a common default for adults), then list how many hours you actually slept each of the last 7 nights, separated by commas.
What your result means
Your sleep debt is the cumulative shortfall between what you actually slept and your recommended amount over the week. A small nightly shortfall adds up β 30-45 minutes short per night is already 3.5-5 hours of debt by the end of a week. Debt cannot be fully "repaid" in one long sleep-in, but consistently hitting your target going forward gradually brings it back down.
"Seeing the debt add up in hours, not just 'you're tired', finally got me to fix my bedtime."
β Ahmed F.
"Simple but it made my chronic 30-minutes-short problem visible for the first time."
β Nina B.
aweGene provides general wellness information for educational purposes only β it is not medical advice, diagnosis, or treatment. Always consult a licensed physician before making health decisions.
Questions and answers
What is sleep debt?
Sleep debt is the gap between the sleep your body needs and the sleep you actually get, added up over several days. The aweGene Sleep Debt calculator shows that gap from your weekly sleep pattern.
Can I repay sleep debt at the weekend?
Evidence on catch-up sleep is mixed. It may ease short-term tiredness, but a regular sleep schedule is generally the better approach.
aweGene tools are educational estimates and do not replace professional medical advice.
Sources and background reading
The methods and ideas behind this tool. aweGene calculators are educational estimates, not clinical implementations. Links open PubMed or the publisher.
Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep 2015;38(6):843-844. Open →
