SYSTEMM · CALCULATOR
./calculators/sleep-debt
● 17 · RECOVERY
Sleep debt.
Enter your actual sleep for the last seven nights against a target. Get cumulative debt and a recovery plan in real days.
● INPUTS7 NIGHTS · ACTUAL HOURS
Last seven nights.
D-7
D-6
D-5
D-4
D-3
D-2
D-1
● OUTPUTSDEBT · TREND · PLAN
Where you stand.
● 7-day average
7.0h / night
● Cumulative debt
2.0h owed
● Largest single deficit
2.0h, on D-4
● Status
Moderate
● Recovery plan
At +1.0 h per night above target, you'll be even in 2 nights.
● HOW THIS WORKS
Debt is the sum of (target, actual) across the last seven nights, ignoring nights you over-slept (we don't bank surplus). Recovery time assumes you sleep your target plus the recovery rate every night until even. The single best night, after-night drop in deep sleep is the first signal you'll feel, so prioritize the next two nights at target plus an hour rather than spreading the catch-up over a week.
● WHAT TO DO TONIGHT
Phone outside the room. Lights down 90 minutes before bed. Stop liquids 2 hours pre-bed. Room temperature 65, 68°F. If debt is above 6 hours, the priority is two nights of true protection, not a perfect week.