Sleep & Recovery Check
Add up a client's weekly sleep debt and get a simple recovery score — with the habits that move it.
- Free · no sign-up
- Updates as you type
Your details
Most adults: 7–9
Average per night
Phone, TV or laptop in the hour before sleep.
Enter 24 if they skip caffeine altogether.
Your results
LiveRecovery score
32/ 100
Higher is better. 85+ means well recovered; under 50 means it's time to ease off hard training.
Run downSleep debt this week
10.5h
Over 7 nights
Short each night
1.5h
Needed minus actual
How the score works
- Everyone starts at100
- Sleep debt5 points per hour short this week (up to 50)−50
- Screens before bed10 points for 30–59 minutes, 20 for an hour or more−10
- Late caffeine8 points within 8 hours of bed, 15 within 6 hours−8
- Score (never below 15)32
What to try this week
- Go to bed 30–45 minutes earlier for the next 4 nights rather than sleeping in at the weekend. A 20-minute nap before 3 pm also helps.
- Put phones away 45 minutes before bed, or at least switch on night mode and dim the screen.
- Caffeine lingers for 5–7 hours. Move the last chai or coffee to at least 8 hours before bed.
Keep a copy
We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.
A coaching rule of thumb, not a medical measure. Loud snoring, gasping at night or ongoing insomnia need a doctor.
More free tools
See allZoetiCoach
The tools do the maths. ZoetiCoach does the follow-up.
Daily WhatsApp check-ins from your own plans, in your voice — so clients stay on track between sessions.