Calculadora de Divida de Sono — Formula

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.

    Exemplo Resolvido

    Someone who needs 8 hours but averages 6.5 hours over a week.

    1. Daily deficit = 8 - 6.5 = 1.5 hours
    2. Total debt = 1.5 x 7 = 10.5 hours
    3. Recovery at +1 hr/night = 11 nights