Enter your ideal sleep hours and how much you actually slept each night this week. The calculator will show your accumulated sleep debt and how long recovery will take.
Step 1: Your Ideal Sleep
8.0 hrs
Most adults need 7–9 hours. Adults over 65 often need 7–8 hours.
Step 2: This Week's Sleep Log
Enter hours slept (decimals OK, e.g. 6.5)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Your Results
<div class="sd-summary-grid">
<div class="sd-stat">
<div class="sd-stat-val" id="sd-total-debt">0.0</div>
<div class="sd-stat-lbl">Weekly Sleep Debt (hrs)</div>
</div>
<div class="sd-stat">
<div class="sd-stat-val" id="sd-avg-actual">0.0</div>
<div class="sd-stat-lbl">Avg Actual Sleep (hrs/night)</div>
</div>
<div class="sd-stat">
<div class="sd-stat-val" id="sd-monthly-debt">0.0</div>
<div class="sd-stat-lbl">Projected Monthly Debt (hrs)</div>
</div>
<div class="sd-stat">
<div class="sd-stat-val" id="sd-recovery-days">0</div>
<div class="sd-stat-lbl">Recovery Days Needed</div>
</div>
</div>
<!-- Bar chart -->
<h3 style="font-size:0.95rem;font-weight:700;color:#374151;margin:0 0 0.5rem">Ideal vs. Actual Sleep per Night</h3>
<div class="sd-legend">
<span><span class="sd-legend-dot" style="background:#c7d2fe"></span>Ideal</span>
<span><span class="sd-legend-dot" style="background:#4f46e5"></span>Actual</span>
</div>
<div class="sd-chart-wrap">
<div class="sd-chart" id="sd-chart"></div>
</div>