Sleep debt calculator Enter how many hours you slept each of the last 7 nights (decimals allowed, e.g. 6.5). We compare against the 8-hour adult baseline. Calculate my debt What is sleep debt? Sleep debt is the gap between the sleep you needed and the sleep you got, added up over days. Miss one hour…
The quick chart These ranges come from the National Sleep Foundation and the American Academy of Sleep Medicine: Age Recommended per night Newborns (0–3 months) 14–17 hours Infants (4–11 months) 12–15 hours Toddlers (1–2 years) 11–14 hours Preschoolers (3–5) 10–13 hours School children (6–13) 9–11 hours Teenagers (14–17) 8–10 hours Adults (18–64) 7–9 hours Older…
Nap calculator Pick a nap length below — the tool tells you when to set your alarm if you fall asleep now (includes ~5 minutes to doze off). How long do you want to nap? 10 min 20 min 30 min 90 min (full cycle) The 10-20-90 rule Not all naps are equal. Sleep researchers…
The short answer: count back in 90-minute cycles Adults sleep in repeating 90-minute cycles, moving from light sleep to deep sleep and back. Waking up at the end of a cycle — during light sleep — feels far easier than being ripped out of deep sleep mid-cycle. So the best bedtime is not a single…