Tally Sleep Debt Against Your Recovery Cap — Free
One short night is an anecdote; four is a ledger. Subtract the hours you actually slept from your target each night and check the total debt against the recovery hours you allow yourself to add.
The proof surface
Sleep-window tools check whether bed and wake times hold steady. This keeps the hours ledger beside them — how much sleep each night lost against target, and whether the accumulated debt fits inside your recovery rule.
Why the flat version breaks
Counting time in bed as sleep
Debt computed from bed hours flatters every restless night.
Paying debt in one long block
A marathon recovery night shifts the clock further than it repays the debt.
Logging around illness or a new baby
Sleep targets under unusual conditions are renegotiated with a clinician, not enforced by a ledger.
How to work the sleep debt register
Your own target, agreed with your clinician if one is involved — eight hours is a common adult target, but a nine-hour weekend target is a different ledger.
Time asleep, not time in bed. A night of eight hours in bed with six asleep is a six.
The extra hours you will let a recovery night add — commonly around one to two. Recovery beyond that trades one problem for a shifted clock.
The register totals the debt and flags any night whose loss passes the cap. A three-hour total debt with a two-hour cap means the next recovery night covers what it can, and the remainder is a weeknight decision, not a Sunday lie-in.
What the sleep debt register replaces
| Question | Before | Visible working |
|---|---|---|
| Counting time in bed as sleep | Debt computed from bed hours flatters every restless night. | Enter the hours actually slept |
| Paying debt in one long block | A marathon recovery night shifts the clock further than it repays the debt. | Set a recovery cap per night |
| Logging around illness or a new baby | Sleep targets under unusual conditions are renegotiated with a clinician, not enforced by a ledger. | Close the largest gap first |
A local arithmetic aid replaces hand calculation, not expert review. No paid AI service is needed.
Run it on the samples, right here
FIRST-LOAD
Input is processed locally and a draft is saved automatically in this browser profile when storage is available. Reset to sample clears that draft; Pro history has its own clear button. A state link encodes your inputs in its URL: share only non-sensitive rows. Browser history, clipboard and anyone receiving the link may retain it. Optional AI use below leaves this device; it is not required.
Sleep-hours arithmetic on the logs and targets you supply. Not medical advice, a diagnosis or a sleep study; persistent insomnia, loud snoring, or daytime sleepiness belongs with a qualified clinician before you change treatment or schedule.
Data note: Everything runs in this browser tab on the sleep debt register: your night | sleep target hours | sleep actually got stays on this device, nothing is uploaded, and the reading is rebuilt only when you press run.
Go deeper: the companion app files the same reading as a bound register page
The article demo above runs without limits. The companion app keeps a local history, exports the rows as CSV, prints the sleep debt register reading, and holds your drafts on this device — one free run, then $ 4 one-time for the layer that keeps filing.
The sleep debt register reading is complete for free. The optional $4 layer adds print, row CSV and the last five local reading summaries; it does not add hidden answers. Checkout is not configured yet; the article demo remains unlimited.
Open the tally sleep debt against your recovery cap companionBoundary
Sleep-hours arithmetic on the logs and targets you supply. Not medical advice, a diagnosis or a sleep study; persistent insomnia, loud snoring, or daytime sleepiness belongs with a qualified clinician before you change treatment or schedule.
What this is built on
- Method: The extra hours you will let a recovery night add — commonly around one to two. Recovery beyond that trades one problem for a shifted clock.
- All sample records are invented examples. The app does not fetch measurements, policies, files or personal records.
- Google’s official pricing page, fetched 2026-09-29, lists free-tier access including AI Studio. Optional formatting only; limits and availability can change. Free-tier content may be used to improve products. Never paste private records there.
Before: Debt computed from bed hours flatters every restless night. After: the sleep debt register shows the working beside each named row so the reader can change the assumption and inspect the consequence.
Optional AI formatting, not calculation
For this sleep debt register, use the free AI Studio interface only if available to you, with no paid API key. Manual entry completes the same workflow for free. Supply only fictional or non-sensitive notes. Review its output against the source; never paste unresolved questions into the numeric rows.
Format my non-sensitive notes for a sleep debt register. Return plain rows only: night | sleep target hours | sleep actually got. Preserve supplied quantities exactly. Do not guess missing values; list questions separately. Do not calculate or add advice. I will check every row before pasting into the local tool.
Accepted schema: night | sleep target hours | sleep actually got. No AI response is executed as code.