Tools
Sleep debt calculator
Most adults need somewhere around seven to nine hours a night. This adds up the gap between what you need and what you actually get — the honest ledger of a normal week.
Your weekly ledger
About 7.5 hours short per week
That is a heavy weekly gap. The honest fix is moving bedtime earlier on weeknights — research on recovery sleep suggests weekend lie-ins repay only part of a week's debt, and a consistent schedule beats catch-up sleeping.
Honest small print: sleep need varies by person and by season of life — the 7–9 hour range is general adult guidance, not a diagnosis, and this page can't tell you your personal number. If you sleep enough hours and still wake exhausted, that's a conversation for a clinician, not a calculator. If overheating is what cuts your nights short, start with the sleep-temperature guide.