How to calculate and clear sleep debt
Sleep debt accumulates faster than you can repay it. Here is the clinical way to measure and recover.
Sleep debt is the cumulative difference between the sleep you need (typically 7–9 hours) and the sleep you get. A one-hour nightly shortfall becomes a seven-hour deficit across a week.
What sleep debt is
Sleep debt is the cumulative difference between the sleep you need (typically 7–9 hours) and the sleep you get. A one-hour nightly shortfall becomes a seven-hour deficit across a week.
Recovering safely
You cannot fully repay debt in a single weekend. Add 1–2 extra hours per night across several nights, shift bedtime earlier in 15-minute steps, and protect a consistent wake time.
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