Enter your week of sleep and quality factors. See your sleep debt, cognitive impact, and exactly how long it'll take to recover.
About you
Target sleep hours based on NSF guidelines
Most adults need 7–9 hrs. Adjust to what feels right for you.
Chronic sleep debt compounds — the longer it goes on, the harder it is to recover
Hours slept each night this week
Enter actual hours of sleep — not time in bed. Be honest.
Tap into each box to change the hours. Bars update as you type.
Sleep quality factors
These don't just reduce quantity — they reduce the quality of sleep you get, meaning 7 hrs with these factors can feel like 5.
Alcohol suppresses REM sleep and causes fragmented sleep in the second half of the night
Blue light suppresses melatonin by up to 50%, delaying sleep onset and reducing deep sleep
Caffeine has a half-life of 5–7 hours — an afternoon coffee is still in your system at midnight
Cortisol from stress actively prevents deep sleep and keeps you in lighter sleep stages
Irregular sleep times disrupt your circadian rhythm, reducing sleep quality even if hours are sufficient
Your weekly sleep debt
0h
of sleep owed to your body
Avg sleep/night
—
vs. target
Effective sleep quality
—
after quality factors
Recovery time
—
nights to repay debt
Annual debt (projected)
—
if pattern continues
Your sleep this week vs. target
What this is doing to you right now
Cumulative sleep debt over the year if this pattern continues
Recovery plan
Personalised tips based on your inputs