Sleep Debt
Calculator
Your sleep has a balance.
Every late night adds up. Find out how much sleep you're missing and what small changes could make a difference.
01 — The calculator
Log your week of sleep
Enter roughly how long you slept each night. Everything is calculated in your browser — nothing is stored or sent anywhere.
Your week
Your nightly sleep target
This is your chosen target — what you aim for, not a medically prescribed requirement. Most adults need 7–9 hours, but individual needs differ.
This shapes the personalised advice below — it doesn't change the numbers.
04 — Sleep smarter
Pull your deadlines forward
Because you chose: university assignments or studying
- Plan study blocks earlier in the week instead of the night before a due date.
- Break big assignments into small sessions — a 45-minute block beats a 3am sprint.
- Protect at least one full night of sleep before an exam or submission.
Your sleep matters. Start paying attention to what you're missing.
Disclaimer: this calculator provides rough estimates for educational purposes only. It is not a medical assessment, diagnosis or treatment plan, and it doesn't suggest you must literally "repay" every missed hour. Sleep needs differ from person to person — most adults do best on 7–9 hours. If sleep problems persist, speak with a health professional.
Learn more at the Sleep Health Foundation.
Sleep Debt · a student-led behaviour-change campaign