A wee plan, based on research
The weekly shortfall adds the gap below yer chosen target for ilka nicht. A langer nicht disnae wipe oot an earlier shortfall in this calculation. Bed and wauken times estimate time in bed; tak awa yer estimated time awake for a closer self-report. This isnae measured biological sleep debt.
The timing comparison uises the difference atween average sleep midpoints on obligation days and free days, aften cried social jetlag. It’s a rough diary summary, no a body-clock test or a prediction o energy. Sleep cycles vary; there are nae exact cycle-based promises aboot when tae wauken.
A few handy answers
Can I pay back the number hour for hour?
Naw. This total is arithmetic against yer selected target, no a body account balance. The suggested bedtimes gie mair chance for sleep bit by bit; they dinna promise a recovery date.
Whit counts as a free day?
Mark days when waukenin isnae set by school, wark or ither obligations. Weekend days start checked for convenience, but ye should edit them tae match yer week. The comparison needs at least ae day in baith groups.
Does it save ma sleep diary?
Ye can print the plan. Sleep problems that keep on are a reason tae speak wi a healthcare professional.
