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Sleep-debt 7-day log
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SleepyHero · Toolkit · Card 02 / 12
Sleep-debt 7-day log.
Fill in for one week. Hours slept = wake time − bedtime − 30 min onset. Target = 7-9h for most adults; pick the number you feel best at. Debt is cumulative — Sunday's number is the week's total deficit.
| Day | Date | Bedtime | Wake | Hrs slept | Target | Daily debt | Running |
|---|---|---|---|---|---|---|---|
| Mon | |||||||
| Tue | |||||||
| Wed | |||||||
| Thu | |||||||
| Fri | |||||||
| Sat | |||||||
| Sun | |||||||
| Week total debt → | |||||||
Reading the result
- Under 7h total weekly debt: on target. Keep your schedule.
- 7–14h: add 30–60 min of sleep a night until you reach your target. Same bedtime every night; don’t rely on weekend catch-up.
- 14–21h: move bedtime 60–90 min earlier and follow your caffeine-cutoff card (Card 05). A 20-min nap before 3pm if you crash.
- Over 21h: move bedtime 90+ min earlier this week. Don’t drive drowsy. Short of sleep for over a month? See a clinician.
Counting hours honestly
- Subtract 30 min for sleep onset — even if you fall asleep fast, count from when the lights went out.
- Subtract any >5-min wake in the night you remember (water, bathroom, baby).
- Don’t round up. 6h45 is 6.75, not 7.
- Fitness tracker says 7h12 but you feel like 5h? Log your own estimate — trackers can be off by half an hour or more in either direction.
Pair with the calculator: sleepyhero.com/tools/sleep-debt — turns your week into a debt total, a severity level and a recovery plan.
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