Help users improve sleep quality through hygiene practices, environment optimization, relaxation techniques, and sleep tracking guidance
15 installs
Data & analysis
sleep-debt-calculator
Try itTrack sleep vs optimal, calculate accumulated sleep debt, and suggest evidence-based recovery schedules. Chronotype detection, quality-weighted sleep tracking, ASCII charts, and caffeine/alcohol impact monitoring.
What it does
Track sleep vs optimal, calculate accumulated sleep debt, and suggest evidence-based recovery schedules. Chronotype detection, quality-weighted sleep tracking, ASCII charts, and caffeine/alcohol impact monitoring.
The skill document
Sleep Debt Calculator
A standalone command-line tool for tracking sleep, calculating accumulated sleep debt against age-based recommendations, and generating personalized recovery schedules. Pure Python (stdlib only) with a JSON file database.
Quick Start
# Set up your profile (age)
python3 scripts/sleep_debt.py init
# Log last night's sleep: bedtime wake quality notes
python3 scripts/sleep_debt.py log 23:30 07:15 4 "slept well, coffee at 3pm"
# See your debt
python3 scripts/sleep_debt.py debt
# How long to recover at 8.5h/night?
python3 scripts/sleep_debt.py recovery 8.5
Commands
| Command | Description |
|---|---|
init | Create your profile (enter age for optimal calculation) |
log [quality 1-5] [notes] | Record a sleep session |
debt | Show current accumulated sleep debt |
recovery | Calculate days to recover at given nightly hours |
optimal | Show your personal optimal sleep based on age |
streak | Show your logging consistency streak |
report [week|month] | Weekly or monthly summary with mini-chart |
schedule | Suggest optimal bedtime tonight to minimize debt |
chronotype | Detect early bird vs night owl from patterns |
chart [days] | ASCII chart of sleep duration with optimal line |
How It Works
Sleep Debt Calculation
Sleep debt is the cumulative gap between your effective sleep and your age-based optimal sleep. Effective sleep is duration weighted by quality: 6 hours of excellent sleep counts more than 8 hours of poor sleep.
Quality-Weighted Sleep
Each sleep entry is weighted by quality (1-5):
- 5 (excellent): 100% restorative
- 4 (good): 92%
- 3 (average): 80%
- 2 (poor): 65%
- 1 (terrible): 45%
Chronotype Detection
Your average bedtime over the past 14 nights determines your chronotype:
- Before 22:00 → Early Bird
- 22:00–23:30 → Balanced
- 23:30–00:30 → Night Owl
- After 00:30 → Extreme Night Owl
Substance Impact Tracking
Notes mentioning caffeine or alcohol are flagged and correlated with quality in reports.
Database
Sleep data is stored in ~/.sleep_debt.json. To start fresh, delete this file.
References
- Sleep Science Basics
- Recovery Strategies
License
MIT © Denis Voronin
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