Sleep Debt Tracker
Log how much you actually slept each night this week and see how far it sits from your target — saved only in your browser.
Log at least one night to see your weekly debt.
What sleep debt actually means
Sleep debt is the cumulative gap between the sleep you needed and the sleep you actually got. A single short night is rarely a problem on its own, but the deficit adds up across a week — and research on sustained partial sleep restriction links accumulated debt to slower reaction time, worse mood regulation, and reduced next-day alertness, even when each individual night looks only mildly short.
Debt doesn't need to be repaid all at once. Trying to "catch up" with one very long sleep can throw off your schedule further. A steadier approach — a slightly earlier bedtime for a few nights, or one well-timed recovery nap — tends to work better than a single marathon sleep.
Note: this tracker is a simple planning aid, not a clinical sleep-debt measurement. If you're consistently running a large deficit despite adequate time in bed, it may be worth discussing with a doctor.