A small plan, grounded in research
The weekly shortfall adds each night’s gap below your chosen target. A longer night does not erase an earlier shortfall in this calculation. Bed and wake times estimate time in bed; subtract your estimated time awake for a closer self-report. This is not measured biological sleep debt.
The timing comparison uses the difference between average sleep midpoints on obligation days and free days, often called social jetlag. It is a rough diary summary, not a body-clock test or a prediction of energy. Sleep cycles vary; there are no exact cycle-based wake-up promises.
A few useful answers
Can I repay the number hour for hour?
No. This total is arithmetic against your selected target, not a physiological account balance. The suggested bedtimes create more opportunity for sleep gradually; they do not promise a recovery date.
What counts as a free day?
Mark days when waking is not constrained by school, work or other obligations. Weekend days start checked as a convenience, but you should edit them to match your week. The comparison needs at least one day in each group.
Does it save my sleep diary?
The diary stays in the current tab and is not sent to a server or saved after you leave. You can print the plan. Persistent sleep problems are a reason to talk with a healthcare professional.
