Sleep debt
Compare weekday and weekend sleep with your nightly target, then see the cumulative weekly gap and a gentle catch-up plan.
Most adults are generally advised to sleep at least 7 hours, but individual needs vary. This tool treats your chosen 7–9 hour goal as the comparison point.
Your estimate
Estimated cumulative sleep deficit
Nightly average
6.9 h
Weekly sleep
48.5 h
Weekly target
56 h
Gentle catch-up
+64 min/night
Spread evenly across the next week
Sleeping longer later may reduce sleepiness, but it does not necessarily reverse every effect of chronic restriction. A regular schedule is usually more useful than large weekend swings.
Educational estimates only—not medical advice, diagnosis or a substitute for a qualified clinician. Stop exercise and seek care for concerning symptoms.