How to use this result
A bad week often tempts people into a huge weekend lie-in, but that can move the clock later and make Monday worse. This planner spreads recovery into a calmer routine.
It estimates the missing hours, then suggests a small earlier bedtime, a controlled nap option if appropriate, and a morning light anchor so catch-up does not become drift.
It is not a medical screen. If sleepiness is severe or persistent, get proper advice.
Best use
Run the tool, choose one change, repeat it for two or three nights, then compare the room notes. A repeated pattern is more useful than one perfect-looking number.
