Built for One Reason: Better Sleep, Backed by Science
SleepDebtCalculator.net is a free, independent platform that turns peer-reviewed sleep research into practical tools anyone can use — no signup, no ads, no upsells.
Our Mission
Most people who feel chronically tired, foggy, or emotionally short-tempered are not lazy — they are sleep-deprived. The science behind this is solid and well-published, but it sits buried in academic journals that most people never read. We built SleepDebtCalculator.net to close that gap.
Our goal is simple: take the best available sleep science — from the American Academy of Sleep Medicine (AASM), Harvard Medical School, and peer-reviewed research — and make it genuinely useful through free, accurate, and accessible tools.
Everything here is free. No subscription. No premium tier. No advertising partnerships. We do not collect your data or require you to create an account. The tools work the moment you open the page.
What We Stand For
Science First
Every number, formula, and recommendation on this site is grounded in published research. We cite our sources and update content when new evidence emerges.
Always Free
Sleep health information should not sit behind a paywall. All tools, guides, and calculators on this site are free and will remain free.
Practical, Not Academic
We translate research into plain language and actionable steps — not textbook summaries. If it does not help you sleep better, it does not belong here.
Our Tools
Each tool on this platform was built to solve a specific, real-world sleep problem. They are designed to be used in under a minute and give you a result you can act on today.
Sleep Debt Calculator
Calculate your weekly sleep deficit, get a personalised recovery plan, and see your sleep efficiency score.
Use the tool →Nap Calculator
Find the ideal nap length for any age, set a precision nap timer, and discover your chronotype with the sleep quiz.
Use the tool →Jet Lag Calculator
Get your personalised jet lag recovery timeline, melatonin timing, and a day-by-day adjustment plan for any route.
Use the tool →Research Foundation
Our calculators use formulas and baselines drawn from the following primary sources:
- AASM 2016 Consensus Statement — Paruthi S, Brooks LJ et al. — sleep need recommendations by age group used in all three tools
- Van Dongen HPA et al., Sleep 2003 — the foundational sleep deprivation study behind our sleep debt severity assessments
- Harvard Medical School Division of Sleep Medicine — circadian rhythm guidelines underlying the jet lag calculator
- National Sleep Foundation — gender adjustment research incorporated into the sleep debt tool
- NASA 1995 Nap Study — the 26-minute power nap performance data referenced in the nap calculator
- AASM Circadian Rhythm Disorder Guidelines — jet lag severity classification and melatonin timing protocols
We review and update our content when significant new research is published. Content was last reviewed in June 2026.
Important: We Are Not a Medical Service
SleepDebtCalculator.net provides general sleep health information and educational tools only. We are not a medical service, and the results produced by our calculators are not medical advice, diagnosis, or treatment recommendations.
If you are experiencing persistent sleep problems — including chronic insomnia, suspected sleep apnea, restless leg syndrome, or any other sleep disorder — please consult a qualified healthcare professional. Our tools can help you understand general sleep patterns, but they are not a substitute for clinical evaluation.
Get in Touch
Questions about our methodology, suggestions for new tools, corrections to our content, or general feedback — we welcome all of it. We read every message.
📧 sleepdebtcalculator@gmail.com