Featured by BodyBuddy
10-3-2-1-0
A three-week sleep experiment using five bedtime rules. BodyBuddy times reminders from your real bedtime, collects a short morning check-in, and reviews which rule appears most helpful.
From Dr. Jess Andrade
BodyBuddyFor three weeks, BodyBuddy will help you test five bedtime rules and notice which one supports better rest.
Three Week Experiment
Use your real bedtime for every countdown and complete one short check-in each morning.
Set your bedtime
Day 1 · Once
Tell BodyBuddy when you actually go to bed so every reminder is timed correctly.
Build consistency
Week 1 · 5 rules nightly
Follow what you can and report each rule plus a rested rating from 1 to 5 every morning.
Look for patterns
Week 2 · Daily check-in
Keep reporting the five rules and your rested rating while BodyBuddy watches for what helps.
Confirm the pattern
Week 3 · Daily check-in
Continue through the third week to see whether the helpful pattern holds.
How It Works
The goal is useful evidence, not a perfect score.
Use Real Bedtime
Choose your usual bedtime rather than the bedtime you hope to keep.
Track Five Rules
Each morning, report which rules held the night before.
Rate Your Rest
Give one rested rating from 1 to 5 every morning for three weeks.
Expect Imperfection
Two rules often hold in the first week, three makes a good week, and all five is rare.
Review The Signal
After two weeks, BodyBuddy identifies which rule appears most connected to your rested rating.
BodyBuddy Support
Your reminders and check-ins stay tied to the bedtime you provide.
Last Coffee Reminder
BodyBuddy texts you at the 10-hour mark before bedtime.
Screens Reminder
BodyBuddy texts you again at the 1-hour mark before bedtime.
Morning Check-In
BodyBuddy asks which rules held and how rested you feel.
Know When To Ask
If rest stays low while most rules are kept, BodyBuddy suggests talking with a doctor.
Five Bedtime Rules
Apply each cutoff by counting backward from your real bedtime.
How BodyBuddy works
- 1Start the plan.
- 2BodyBuddy texts you every day to keep you on track.
- 3Actually finish what you started.
What the texts feel like
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.