Sleep Debt & Productivity Calculator

Your sleep data

Recommended sleep per night (hours)

Target awake productivity (%)

Enter actual sleep hours for the past days (comma-separated). Most recent day last. Example: 7,6.5,5,8

Recovery strategy

Days to simulate

Consistent sleep schedule is the strongest lever to reduce sleep debt.
Short naps (≤30 min) can boost alertness without reducing nighttime sleep drive.
For chronic sleep debt, gradual bedtime shifts and prioritizing sleep are recommended.