Compare recent sleep with an age-based target and estimate accumulated sleep debt or surplus.
Change the inputs that matter to your decision. Optional assumptions stay collapsed until you need them.
Use an age-based starting target or enter your own target hours.
Enter the nights you want included. Blank nights are ignored.
8.00 hours average across 7 entered nights versus a 8.0-hour target.
Your estimated sleep balance is close to target.
| Night 1 | 8.00 h+0.00 h vs target |
|---|---|
| Night 2 | 8.00 h+0.00 h vs target |
| Night 3 | 8.00 h+0.00 h vs target |
| Night 4 | 8.00 h+0.00 h vs target |
| Night 5 | 8.00 h+0.00 h vs target |
| Night 6 | 8.00 h+0.00 h vs target |
| Night 7 | 8.00 h+0.00 h vs target |
Sleep debt is a simplified comparison of entered sleep with a target. Persistent sleep problems, excessive daytime sleepiness, or safety concerns deserve professional evaluation.
Other tools in health.
Estimate body mass index from height and weight, with adult screening category context.
Estimate energy expenditure from activity, body weight, and duration using MET values.
Estimate aerobic capacity from a heart-rate ratio or a timed running effort.