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Calculate your cumulative sleep deficit and see how it impacts cognitive performance, mood, and health.
Most adults need 7-9 hours. Adjust based on how you feel.
Weekly Sleep Debt
Average Per Night
Recovery Time
Reaction Time
+43%
slower than baseline
Cognitive Performance
-26%
from optimal
Hunger Hormones
+21%
increased appetite
Significant Sleep Debt
8.5 hours of sleep debt is equivalent to missing nearly one full night. This significantly impairs decision-making, immune function, and emotional regulation.
Cumulative Effects: Sleep debt accumulates over time. Missing 1 hour per night for a week is similar to pulling an all-nighter.
Recovery: You can't fully repay sleep debt on weekends. Consistent daily sleep is more effective than weekend catch-up.
Individual Needs: While 7-9 hours is typical for adults, your optimal amount may vary. Signs of adequate sleep: waking naturally, alertness throughout the day.
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How the AI uses this data
"Your 7-hour weekly sleep debt is likely impacting your focus capacity. Before adding more cognitive tools, let's prioritize recovery."
The AI connects sleep to other dimensions like Mind and Wealth.