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Sleep debt calculator
Enter your target sleep need and actual hours for each of the last seven nights (night 1 = oldest, night 7 = most recent). We sum night-by-night shortfall as a transparent “debt” ledger and compare the first vs last half of the week for trajectory.
Hours slept (seven nights)
Enter sleep hours for all 7 nights (oldest = night 1, last night = night 7).
Educational estimates only. Sleep and caffeine metabolism vary widely. This is not medical advice; talk to a clinician if you have insomnia, apnea, or other conditions.