Help center/Health and body Works today

Help me sleep better

Your assistant helps you build a simple bedtime routine and keep a sleep log.

Suggested tools

You can set these up yourself. Get the app, follow the steps, then copy the prompt.

• Apple Health (Sleep)

  Free

  The Sleep part of the Health app. You set a bedtime and a wake up time and it shows your nights.

  Download for iPhone

  1. Open the Health app, tap Search, then tap Sleep.
  2. Set up a sleep schedule with your bedtime and wake up time.
  3. After a week, open Sleep and take a screenshot of the week view.
  4. Text the screenshot to your assistant.

  Copy this prompt and give it to your assistant

  • I want to track my sleep with the Health app and share it with you. Walk me through it one step at a time and wait for me after each step: in Health I tap Search, then Sleep, set a sleep schedule, and after a week I send a screenshot of the week view. Then add it to my sleep log and tell me one small change to try.

    Copy

  Without a watch, the iPhone only estimates your time in bed, not how well you slept.

• AutoSleep

  $8.99 one time (needs an Apple Watch)

  An app that tracks your sleep by itself when you wear an Apple Watch to bed.

  Download for iPhone

  1. Wear your Apple Watch to bed.
  2. In the morning, open AutoSleep on your iPhone.
  3. Take a screenshot of last night.
  4. Text the screenshot to your assistant.

  Copy this prompt and give it to your assistant

  • I use AutoSleep with my Apple Watch and I want you to keep a sleep log for me. Walk me through it one step at a time and wait for me after each step: each morning I open AutoSleep on my iPhone, take a screenshot of last night and send it here. Then add it to my sleep log.

    Copy

  It needs an Apple Watch. Your assistant does not diagnose sleep problems from the numbers.

• Sleep as Android

  Free to download (paid upgrade price not checked)

  A sleep tracking and alarm app for Android phones.

  Download for AndroidOpen the website

  1. Track your sleep with the app for a week.
  2. Easy way: take a screenshot of your week and text it to your assistant.
  3. Full way: open the left menu, tap Backup, tap Export data, then tap Share and save the file.
  4. Upload the file on your private files page.

  Copy this prompt and give it to your assistant

  • I track my sleep with Sleep as Android and I want you to read it. Walk me through it one step at a time and wait for me after each step. The easy way is a screenshot of my week. The full way is the left menu, Backup, Export data, Share, save the file and upload it to my files page. Then show me my bedtimes for the last 2 weeks and what you notice.

    Copy

  It is for Android only. Your assistant reads the file you upload and nothing else.

What to text

• Help me sleep better. Ask me about my evenings first.

  Copy

• I go to bed at midnight and wake up at 6. I am on my phone until I fall asleep. Give me 2 small changes.

  Copy

• Make me a 20 minute wind-down routine for before bed.

  Copy

• Sleep log: bed at 11:30, up at 6:15, woke up twice.

  Copy

• Show me my sleep log for this week. What do you notice?

  Copy

Steps

1. Text how your evenings go and when you sleep and wake up.
2. Ask for two small changes. Not ten.
3. Each morning, text when you went to bed and when you got up.
4. After a week, ask what it notices in your sleep log.
5. Keep what helped. Ask for one new change to try.

Example conversation

Make it stick

• Change one or two things at a time. Small changes are easier to keep.
• Send your sleep text with your morning coffee, so you do not forget.