Let’s Talk About Why I Love My Oura Ring
A comprehensive answer to one of the questions I’m asked most frequently.
Editor’s Note: Hi, I was sick last week, so I didn’t publish!
I wrote a story for FiveThirtyEight a few years ago about my disordered relationship with fitness and health optimization. I was an anxious young woman chasing “the perfect body” through constant ring-closing and an obsessive need to scroll through my health data. So, naturally, I was skeptical when Oura sent me a ring as PR back in 2022 after I wrote that story. Initially, I wasn’t sure if wearing it was a good idea, but I was taken by the ring’s minimalist design. It’s a sleek, unobtrusive piece of “jewelry” that quietly tracks various biomarkers without constantly buzzing or flashing notifications—a much-needed reprieve from my watch.
I figured, what the hell? A ring can’t make me more anxious than a beeping, buzzing watch does.
It’s been three years, and the chill aesthetics are secondary to why I love my ring. My wellness protocols—things like aiming for 8,000+ daily steps, eating at least 30 grams of protein per meal, and practicing mindfulness consistently—have been refined and validated by Oura’s continuous feedback loop of biometric data. For instance, Oura clearly shows the benefits of my consistent protein and fiber-rich meals through steadier energy levels and improved sleep stability overnight, which directly translates into the app as higher readiness scores and into my life as more energy and less brain fog. Of course, not all data feels good to review, like the undeniable negative impact of alcohol on my body. Even small amounts significantly raise my resting heart rate, reduce sleep quality, and decrease my readiness scores—and I feel that in my body.
Before we get too deep here, though, I’ve gotta say: You don’t need an Oura Ring or any biometric tracker. This post isn’t an ad. I like to think of it as a comprehensive answer to one of my frequently asked questions. I also have to acknowledge that, for some folks, the biometric data and “scoring” your well-being can fuel anxiety, which is what happened to me when I first bought my Apple Watch.
Okay, now let’s get deep.
I Know How Well I’m Sleeping
One of the first significant insights the Oura Ring offered was into my sleep patterns. Before Oura, sleep was something I thought I prioritized. With the ring, I’ve discovered why I feel groggy some days and high-energy on others, due to seeing how much deep sleep and REM sleep I’m getting, along with my nightly latency. Ideally, people fall asleep within 10 to 20 minutes of getting into bed, which shows they’re getting adequate sleep. Anything shorter than 10 minutes could be a sign of sleep debt, and anything longer than 20 minutes could be a sign of insomnia, which can be caused by anxiety, stress, and other factors.
It turned out my sleep latency was longer than I realized, often clocking in around 30 minutes or more, which tracks with my insomnia. I adjusted my bedtime routine, adding wind-down rituals like reading physical books, limiting screen time, and using blue light glasses when using my iPad, reducing that latency significantly. Now, on most nights, I fall asleep within 15 minutes.
Does this mean I’m refreshed every morning? No, but at least now I know why and have a guide to recoup the next day.
I Learned A Lot About My Heart Health
Heart rate variability (HRV) was a metric I had no real knowledge of before owning an Oura Ring. HRV measures the variability in time between heartbeats, serving as a key indicator of autonomic nervous system balance and overall recovery. Higher HRV is thought to indicate a well-recovered, stress-resilient state, while lower HRV suggests stress, fatigue, or even illness. I noticed clear correlations between stressful work weeks and dips in my HRV by tracking it consistently. It allowed me to manage stress proactively with intentional rest days and mindfulness practices, ultimately stabilizing my HRV in a healthier range—until I got sick on Friday.
The Oura Ring has also been instrumental in monitoring my overall cardiovascular health. My resting heart rate serves as a clear baseline. Any fluctuations upward, particularly sustained ones, have prompted me to evaluate stressors or physical strain. I’ve noticed direct correlations between intensive training periods, illness, burnout, and other stressors with temporary elevations in resting heart rate. That information lets me know when to cool it and focus on recovery.
Body Temperature Matters Outside Of Having A Fever
Who knew?! I didn’t! Even slight increases can indicate stress, an immune response, or hormonal shifts. Early on, I was surprised when Oura picked up subtle temperature elevations, accurately signaling impending illness or run-of-the-mill exhaustion before noticeable symptoms appeared. This became invaluable during high-stress periods, enabling me to rest proactively.
I Get A Sense of How “Ready” I Am Every Day
Perhaps the most compelling and aesthetic/sexy aspect of the Oura Ring is the readiness scores. Every morning, the ring synthesizes data from sleep quality, activity levels, HRV, and temperature to deliver a readiness score ranging from 0 to 100. At first, I was competitive, striving for high scores every day. Over time, though, I realized that readiness is about balance. Oura gently suggests lighter activities or rest on days with lower readiness scores. These insights taught me the value of listening to my body’s subtle signals before they became louder, more disruptive issues.
Activity tracking with Oura has also been refreshingly intuitive. Unlike other trackers that emphasize steps alone, Oura incorporates overall movement, intensity, and timing. Through its detailed activity data, I realized the critical difference that regular movement throughout the day makes, beyond scheduled workouts. The days I spend predominantly sitting result in reduced sleep quality and lowered readiness the next day. Adding short walks or gentle stretches throughout the day increased my readiness scores and overall mood.
I Manage My Stress Better
My stress management has also dramatically improved since using Oura. By observing trends in HRV, resting heart rate, and sleep patterns, I’ve gained clear insights into how stress physically impacts me. Oura’s data helped highlight the effectiveness of regular therapy, reframing my thoughts, detachment work, breathwork, meditation, and restorative yoga. Regularly incorporating these practices, especially when Oura indicates elevated stress markers, has significantly improved my resilience and emotional regulation.
Ultimately, the best gauge of how you feel is you. Oura or any other device is just a hammer in the toolbox. I’ve come to rely on Oura precisely because it doesn’t overwhelm me with metrics. Instead, through data, it has provided the language to help me better communicate with my body. And that, more than anything else, is why I genuinely adore this little ring.