How much sleep are you really missing? See the damage to your body, brain, productivity, and life expectancy.
What is Sleep Debt Calculator?
The most honest look at your sleep you'll ever get. Enter your 7-day sleep pattern and see your weekly and yearly sleep debt (most people lose 2 months/year). Features: cognitive impairment calculator comparing your current state to alcohol BAC levels, 6-organ health impact cards (heart, brain, immune, metabolism, mental health), productivity loss calculation in hours and money, life expectancy reduction, opportunity cost cards (what you could do if well-rested), and a recovery path showing exactly how many nights of good sleep to "repay" your debt.
How to Use
Enter your bedtime and wake time for each day of the week
Or use quick presets like "Typical work week"
Add optional details like age, caffeine, screen time
See your weekly and yearly sleep debt
Check your cognitive impairment level (vs alcohol)
View organ-level health damage
Get a personalized recovery plan
Frequently Asked Questions
Can I really "catch up" on sleep by sleeping in weekends?
Partially. Research shows you need roughly 4 nights of extended sleep (9-10h) for every 1 hour of accumulated debt. Weekends help but don't fully erase the damage.
How accurate is the alcohol equivalent?
This is based on peer-reviewed research from Dawson & Reid (1997) published in Nature. 17-19 hours awake = 0.05% BAC, 24+ hours awake = 0.10% BAC.
What if I feel fine on 6 hours?
Research shows most people who "feel fine" on less sleep have adapted to impaired performance — they test worse on cognitive tasks than rested peers but don't notice.
Is naps a substitute?
Short naps (10-20min) boost alertness but don't replace deep sleep. Long naps (>30min) can help but may disrupt nighttime sleep.
Is my data stored?
No. All calculations happen in your browser. Nothing is saved or sent.
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