Result explained
The score combines your inputs into a practical wellness estimate. Good means the routine looks broadly steady, caution means one or two habits need attention, and high risk means the inputs include stronger warning signals.
Health & Daily Habit Simulators
Sleep Debt Calculator and Recovery Simulator
Estimate sleep debt and recovery rhythm from nightly sleep, target, days, screen time, caffeine, naps and stress. This is an estimate for wellness awareness only, not a diagnosis.
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How to use
Live estimateAdjust the inputs below. Results update instantly and stay on this device when local storage is available.
Advanced options and saved inputs
Use Reset to return to defaults. Values are stored only in your browser when allowed.
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Habit impact explained
Estimate sleep debt and recovery rhythm from nightly sleep, target, days, screen time, caffeine, naps and stress. The simulator uses simple, conservative assumptions so you can compare scenarios and choose safer daily habits.
Assumptions used
Educational wellness estimate onlyEditable inputsNo backendLocal browser saveChart fallback if CDN failsReduced motion supported
Safety disclaimer
This tool gives educational estimates only and is not medical advice. If you feel unwell, dizzy, confused, weak, dehydrated, or have a health condition, consult a doctor immediately.
This simulator does not diagnose disease, prescribe treatment, predict exact clinical outcomes, or encourage risky experiments.
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FAQs
How much sleep debt do I have?
It gives a practical educational estimate using your inputs. Real life varies, so use it for awareness and safer habit planning rather than exact prediction.
How many nights recover sleep debt?
It gives a practical educational estimate using your inputs. Real life varies, so use it for awareness and safer habit planning rather than exact prediction.
Does caffeine timing matter?
It gives a practical educational estimate using your inputs. Real life varies, so use it for awareness and safer habit planning rather than exact prediction.
Can naps fix sleep debt?
It gives a practical educational estimate using your inputs. Real life varies, so use it for awareness and safer habit planning rather than exact prediction.
Is this medical advice?
No. This page is educational and cannot diagnose, treat, or replace care. If symptoms are concerning, consult a doctor immediately.
What if I cannot sleep despite trying?
It gives a practical educational estimate using your inputs. Real life varies, so use it for awareness and safer habit planning rather than exact prediction.