Sleep Debt Calculator
Enter how many hours you slept and your age to see your sleep debt versus CDC recommendations.
On Target
7h
Within the 7–9h CDC recommendation for Adults
Source: CDC Sleep Recommendations 2023.
Sleep requirements by age group
| Age group | Age range | CDC recommended |
|---|---|---|
| Toddler | 1–3 years | 11–14 hours |
| Preschool | 3–5 years | 10–13 hours |
| School-age | 6–12 years | 9–11 hours |
| Teenager | 13–17 years | 8–10 hours |
| Adult | 18–64 years | 7–9 hours |
| Older Adult | 65+ years | 7–8 hours |
Source: CDC Sleep Recommendations 2023
Frequently asked questions
What is sleep debt?▾
Sleep debt is the cumulative deficit that builds when you sleep less than your body needs. If you need 8 hours but sleep 6, you accumulate 2 hours of sleep debt. Chronic sleep debt impairs cognition, weakens immunity, and increases disease risk.
Can you recover from sleep debt?▾
Yes, but not instantly. Short-term debt (1–2 nights) can be recovered with a few nights of adequate sleep. Chronic sleep debt may require weeks of consistent, adequate sleep to fully recover.
How much sleep debt is dangerous?▾
Even one night of 6 hours instead of 8 measurably impairs cognition equal to 24 hours without sleep. Accumulating more than 10 hours of sleep debt significantly impairs physical and mental performance.
How do I pay back sleep debt?▾
Add 1–2 extra hours per night until fully rested. Avoid recovering all at once — sleeping 12 hours disrupts your circadian rhythm. Weekend recovery sleep helps but does not fully compensate for weekday debt.