Enter your shift pattern and typical sleep hours. We'll estimate your current sleep debt and give you a recovery plan built for your schedule — not a generic 9-to-5 routine.
Sleep debt is the cumulative gap between the sleep your body needs (we use an 8-hour baseline, the low end of the 7–9 hour range most adults need) and the sleep you're actually getting. It builds up fast on consecutive shift days and only partially clears on days off — most people can only "repay" about 1–2 extra hours of debt per recovery day before diminishing returns kick in.
This calculator gives you a directional estimate, not a medical diagnosis. If you consistently score in the "high debt" range, or you're falling asleep while driving or operating equipment, talk to a doctor — shift work disorder is a recognized, treatable condition.