Recovery Tool
Sleep Debt Calculator
Track your sleep across the last week and estimate how far below your chosen sleep target you have been. Useful for spotting a pattern before your body starts sending angry emails.
This is a simple tracking tool, not a diagnosis. Ongoing insomnia, loud snoring, breathing pauses during sleep, severe daytime sleepiness or sleep problems affecting daily life are worth discussing with a clinician.
Your Weekly Sleep Pattern
Sleep Debt Estimate
Practical Recovery Plan
Use The Number Sensibly
One poor night does not ruin your week. The useful part is spotting repeated short sleep and fixing the routine where possible.
More sleep can help after a rough patch, but the aim is to return to a consistent routine rather than trying to stay in bed all weekend.
A stable routine often makes sleep easier than constantly changing bedtime and wake-up time through the week.
When sleep is repeatedly poor, consider reducing hard training volume and prioritising recovery rather than trying to force every session.
Related Recovery Tools
Build a routine that lets you recover properly.
Use these tools to plan better sleep, smarter rest and training that matches your actual energy.
Recovery
Sleep Calculator
Find practical bedtime and wake-up options around your preferred sleep duration.
Recovery
Rest Day Calculator
Use sleep, soreness, stress and recent training to decide whether to train or recover.
Recovery
Time Recovery Calculator
Find small areas of your day where you can reclaim time for recovery and priorities.