Most people don’t get enough sleep — whether it's because of work, parenting or staying up late. However, not getting enough sleep each day adds up. This growing gap between the sleep you need and the sleep you get is called sleep debt.
Use our free Sleep Debt Calculator below to find out how much sleep debt you have and how to fix it.
What Is Sleep Debt?
Sleep debt is the difference between what your body needs and what you receive. If you need 8 hours a night and you sleep 6, you accumulate 2 hours of sleep debt for that night. After a few days or weeks, this sleep debt adds up and can have negative health effects.
Over time, chronic sleep debt is associated with increased risk of cardiovascular disease, a weakened immune system, higher chances of developing type 2 diabetes, weight gain, and mental health disorders such as anxiety and depression.
How to Calculate Sleep Debt
Calculating your sleep debt is simple. Just follow these steps:
Step 1: Estimate how many hours of sleep you need based on your age. Usually, 8 hours is recommended for most people.
Step 2: Count the difference between the hours of sleep you do get and the recommended hours of sleep. For example, if you only slept for 6 hours, but the recommended amount is 8 hours, your sleep debt for the day is 2 hours.
Step 3: Repeat step 2 for an entire week, and the sum will be your sleep debt for the week.
You can use our free tool to do the calculations for you and also see your personalized sleep debt chart.
How to Pay Off Sleep Debt
Paying off sleep debt starts with sleeping more than you normally would. While an extra night or two of sleep may reverse acute sleep loss, chronic sleep debt will take weeks or days to pay off. The best way to reduce sleep debt long term is to get the recommended amount of sleep every day.
To achieve this, a consistent sleep routine is important. Go to sleep and wake up at the same time each day, even on weekends, to aid your body's natural clock. Napping in the middle of the day can disrupt your sleep cycle and make your body confused about when it should go to sleep.
Lastly, consider sleep quality. Create a perfect sleeping environment by keeping your bedroom cold, dark, and quiet, and avoid stimulants or screens at bedtime. If you continue to feel tired even after getting enough sleep, it may be advisable to consult a healthcare provider to rule out sleep disorders.