Buffs for sleep, water and weigh-ins

Three body habits add bonus XP to every session you train: sleeping your goal, staying ahead on water, and weighing in. CharacterSheet reads them from Apple Health, so most of the time you only log what you already log.

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What the three buffs do

CharacterSheet has three body buffs. Well Rested adds 20% XP when you slept at least your sleep goal last night. On Track adds 5% while today's water is ahead of your goal's pace. Weighed In adds 5% once you log a weigh-in today. They stack with each other and with Momentum, and they raise the XP of the sessions you train while they are active. In total the three can add up to 30%.

The built-in Clock app can wake you at a set time, the Health app's sleep schedule can remind you to wind down, and Reminders can nudge you to drink water. None of them keep score against a goal or give you a reason to care about the number the next morning. A buff does: the habit changes how much your training pays out. If you want the wider how-to on these three habits, read the guide to sleep, water and weight habits.

How it works in the app

1. Allow Health access when the app asks. In Settings, the "Read from Apple Health" switch controls whether CharacterSheet reads anything at all.
2. Open the Body tab. It shows a Sleep card, a Water card and a Weight card, each with a month of history. A "Buff active" label appears on a card when that buff is on.
3. Set your goals with the pencil button on the Sleep and Water cards. The sleep goal is whole hours. The water goal is set on a wheel in litres and tenths.
4. Sleep: wear something that records sleep to Health, or add it in the Health app. When last night's total reaches your goal, Well Rested turns on.
5. Water: tap +100 ml, +300 ml or +500 ml on the Water card, or log water in Health from any other source. Tap a logged entry to edit or delete it.
6. Weight: tap Log weigh-in under the chart on the Weight card. If you already weighed in today, it reads Edit weigh-in.
7. Train. Any session you finish while a buff is active gets its bonus. The session setup screen shows the total as a "+N%" pill, and you can tap it to see the list.

Every setting and rule

How the water pace works. The goal is spread evenly from 8 AM to 10 PM. With a 2 L goal you need about 570 ml by noon. Before 8 AM the pace is zero, so one logged drink is enough. After 10 PM you need the full goal. Tap the buff badge on the Water card and it tells you how far behind you are, in steps of 50 ml, for example "Drink 250 ml".

Which night counts. From 4 AM, the night that ended this morning. Before 4 AM, the previous night. Overlapping sleep entries from several sources are merged, so two devices do not double the hours.

Streak awards. Separately from the daily buffs, long runs of Well Rested, Hydrated and Weighed In days unlock secret gold buffs at 10, 30, 50 and 100 days, each lasting 48 hours. For the streak counts, a Well Rested day means 7 to 9 hours of sleep, and a Hydrated day means you reached your full water goal.

For how buffs combine with the rest of the XP rules, see XP by the minute.

When it is the right tool

You wear an Apple Watch to bed

Sleep lands in Health without any effort, so Well Rested costs you nothing but the sleep itself. For the wider habit, see the guide to sleep, water and weight habits.

You forget to drink until the afternoon

The pace rule rewards spreading water across the day. A glass in the morning turns On Track on, the rising pace asks for a little more through the day, and tapping the Water card's badge tells you the gap before you train.

You already weigh yourself, but not on a schedule

Weighed In is a small bonus for a small action. It suits a daily or near-daily habit and gives a weekly weigher a reason to step on the scale more often.

You train in the evening

Buffs are checked when the session finishes. Water and weight logged during the day count, so an evening session picks up all three if you kept up.

You want one number for a good day

The buffs panel adds everything into a single percent, so a day of sleep, water and training reads as one score. Pair it with Levels 1 to 60 to see where the XP goes.

What it does not do

• It does not give XP on its own. The buffs multiply session XP. A day with perfect sleep and no training adds nothing.
• It needs Apple Health. With "Read from Apple Health" off, all three buffs read as inactive, because the app does not read your data at all.
• It cannot judge sleep quality. Well Rested checks total hours asleep against your goal. It does not score stages or restfulness.
• The sleep goal has a floor of 6 hours. The stepper stops there, so you cannot set a shorter goal to make the buff easier.
• Weighed In does not check the number. It only checks that a weight was recorded today.
• Water is dietary water only. Other drinks do not count unless something writes them to Health as water.

iPhone's Health app handles the underlying data; Apple's iPhone User Guide covers how to set up sleep in Health. CharacterSheet runs on iOS 26 or later, which includes iOS 27.2, the current release.

More features

Works with Apple Health

Reads your workouts, heart rate, sleep, weight and water from Apple Health, and saves your workouts back.

An Apple Watch workout app where heart rate earns XP

Start a session from your wrist and let your heart rate raise the XP, by up to 25% for harder work.

Levels 1 to 60: easy workouts stop paying as you climb

Six stats level from 1 to 60, each level costs more XP, and easy activities stop paying as you climb.

All features