Find out how much sleep you’ve missed this week compared with what you need.
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How much sleep do you need?
The NHS says adults need 7 to 9 hours of sleep a night and children need 9 to 13 hours. Sleep debt is the gap between what you need and what you get, added up over the week.
How to pay it back
- Go to bed 30 to 60 minutes earlier for a week or two rather than relying on one long lie-in.
- Keep the same wake-up time every day, including weekends.
- Avoid caffeine late in the day and screens in the hour before bed.
- Keep your bedroom dark, quiet and cool.
If you’re often exhausted despite getting enough sleep, or you snore loudly, gasp or stop breathing at night, talk to your GP.
Frequently asked questions
What is sleep debt?
The total sleep you’ve missed compared with what you need.
Can I catch up at the weekend?
Partly, but long lie-ins can upset your body clock. Earlier nights work better.
How much sleep do I need?
Most adults need 7 to 9 hours a night.
Is anything stored?
No, it runs in your browser.
Sources
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