RiseDare Sleep debt calculator
Short nights add up. Enter how long you slept each night this week and see how far behind you are, and a sensible way to catch up.
How to pay sleep back
Twenty or thirty minutes earlier to bed for a couple of weeks does more than one twelve-hour Sunday.
Hold the morning steady and move the evening. Your body clock follows the time you get up.
Most sleep debt comes from the last hour of the evening: a screen, a show, one more scroll.
Questions people ask
It is the gap between the sleep you need and the sleep you got, added up over days. Miss an hour a night for a week and you are seven hours short.
Partly. Extra sleep helps you feel better, but one long lie-in does not undo a week of short nights, and it shifts your body clock. Going to bed a little earlier for several nights works better.