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
BODYBUDDYThis three-week sleep plan uses five nightly rules and one morning rating to learn what helps you feel rested.
Three-week check-in
Start with your real bedtime, then report the same six answers each morning.
Set bedtime
Day 1 · Once
Tell BodyBuddy the bedtime you actually keep so every cutoff can count back from it.
Build the routine
Week 1 · Daily check-in
Each morning, report which five rules held and rate how rested you feel from one to five; two rules kept is common at first.
Find the signal
Week 2 · Daily check-in
Keep reporting the five rules and your rested rating while BodyBuddy watches for which rule changes the number.
Keep checking
Week 3 · Daily check-in
Continue the morning reports through the end of the three weeks and notice what stays workable.
How it works
The plan counts backward from bedtime and looks for patterns rather than perfection.
Name bedtime
Choose your real bedtime rather than the one you hope to keep.
Check all five
BodyBuddy asks each morning which rules held; three is a good week, while five is rare and not the goal.
Rate your rest
Give one rested score from one to five so BodyBuddy can compare it with the rules over two weeks.
Expect two prompts
BodyBuddy texts at the ten-hour caffeine cutoff and the one-hour screen cutoff, then asks for your morning check-in.
Escalate low rest
If your rating stays low while you mostly keep the rules, BodyBuddy will suggest speaking with a doctor.
Five nightly rules
Count each cutoff backward from your chosen bedtime.
Plan details
Length3 weeks
Morning rating1 to 5
Pattern reviewAfter 2 weeks
SourceDr. Jess Andrade, sports medicine doctor
Best fitEveryday sleep trouble linked to late caffeine, screens in bed, or alarm snoozing
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.