Calculateur de Dette de Sommeil — Formule
## Sleep Debt
Sleep debt is the cumulative difference between the sleep you need and the sleep you get.
**Sleep Debt = (Needed - Actual) x Days**
### Recovery Guidelines
- Small debt (<5 hours): Add 1-2 extra hours per night for a few days
- Medium debt (5-15 hours): Gradually extend sleep over 1-2 weeks
- Large debt (>15 hours): May take several weeks; focus on consistent bedtime
Chronic sleep debt cannot be fully "paid back" on weekends alone.
Sleep debt is the cumulative difference between the sleep you need and the sleep you get.
**Sleep Debt = (Needed - Actual) x Days**
### Recovery Guidelines
- Small debt (<5 hours): Add 1-2 extra hours per night for a few days
- Medium debt (5-15 hours): Gradually extend sleep over 1-2 weeks
- Large debt (>15 hours): May take several weeks; focus on consistent bedtime
Chronic sleep debt cannot be fully "paid back" on weekends alone.
Exemple Résolu
Someone who needs 8 hours but averages 6.5 hours over a week.
- Daily deficit = 8 - 6.5 = 1.5 hours
- Total debt = 1.5 x 7 = 10.5 hours
- Recovery at +1 hr/night = 11 nights