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The Oura Ring Is a $300 Sleep Tracker That Provides Tons of Data. But Is It Worth It?

By Ayanna Redwood-Crawford
Updated
A person's hand wearing a gold Oura Ring on the index finger.
Photo: Connie Park

If you haven’t heard of the Oura Ring yet, you’ve probably seen it on someone’s finger. The tiny health- and sleep-tracking device has been a favorite of fitness enthusiasts and celebrities since it debuted in 2015.

Now in its third iteration, the Oura Ring tracks and analyzes a host of metrics, including your heart-rate variability (HRV), blood oxygen rate, body temperature, and sleep duration. It uses this data to give you three daily scores, tallying the quality of your sleep, activity, and “readiness.” It can also determine your chronotype (your body’s natural preferences for sleep or wakefulness), give insight into hormonal factors that can affect your sleep, and (theoretically) alert you when you’re getting sick.

I wore the Oura Ring for six months; it gave me tons of data about myself and helped me pinpoint areas in my sleep and health that I could improve. It’s also more comfortable and discreet to wear than most wristband wearable trackers.

However, the ring costs about $300 or more, depending on the style and finish, and Oura’s app now requires a roughly $72 yearly subscription to access most of the data and reports.

(Oura recently announced that the cost of the ring is eligible for reimbursement through a flexible spending account [FSA] or health spending account [HSA]. The subscription is not.)

If you just want to track your sleep cycles and get tips, a free (or modestly priced) sleep-tracking app may do the trick. And despite some improvements, the Oura Ring struggles to track workouts, so if that’s important to you, a dedicated fitness tracker might be a better choice.

 

The Oura Ring provides highly accurate heart-rate monitoring and solid information on your sleep cycles. But it’s more expensive than many sleep and fitness trackers, and it struggles to log exercise.

As a staff writer on Wirecutter’s sleep team, I test mattresses and gear related to getting a better night’s sleep, including wearable sleep trackers and body pillows.

For this guide:

  • I spoke with Seema Khosla, MD, medical director at North Dakota Center for Sleep, about the general accuracy and usefulness of sleep trackers.
  • I interviewed representatives at Oura, including product manager Caroline Kryder and Dr. Rebecca Robbins, a member of Oura’s Medical Advisory Board and instructor of medicine at Harvard Medical School.
  • I wore a third-generation Oura Ring for six months, tracking my sleep and health data almost continuously.
A gold Oura Ring lying flat on its side.
Photo: Connie Park

Before the Oura Ring, most health- and fitness-tracking wearables were bulky wristwatches like the Fitbit or Apple Watch. The titanium, wedding-band-like Oura Ring is sleek and discreet. It’s worn by NBA stars to perfect their game (and, during the height of the pandemic, to attempt to detect COVID-19 outbreaks in the league).

Oura released the third-generation ring in 2021. The device shines light beams (infrared and red and green LED) through your skin and uses sensors to measure your respiratory rate, heart rate, HRV, blood oxygen levels, and body temperature. An accelerometer logs your activity and movement. The accompanying app uses the data collected during the previous day to generate three daily scores when you wake: Sleep, Activity, and Readiness.

Oura calculates your Sleep Score by looking at your total sleep time (including naps), your sleep efficiency (time asleep versus time awake), and time spent in REM sleep and deep sleep (the most restorative type of sleep). It also considers your sleep latency (how long it takes you to fall asleep versus when you go to bed) and how often you wake up and move during the night. Though not part of your Sleep Score, the Oura app also determines your chronotype (effectively, whether you’re a morning person or a night owl) and body clock (your optimal sleep schedule) after 90 days of using the device.

The Activity Score is based on how much you moved around the previous day. It includes how well you’ve heeded the app’s reminders to move (if it deems you’ve been sitting for too long), how frequently you engage in medium-to-high-intensity activity, and how often you meet your fitness goals.

An example of the Readiness and Sleep Scores on the Oura app’s homepage. The Readiness Score includes advice for how to use your energy for the day.

Your Readiness Score combines elements of your Sleep and Activity Scores to calculate your readiness for the day. In addition to sleep and activity data, this score considers your HRV (comparing your current week’s trend against your three-month average), skin temperature (unexplained temperature changes could indicate illness), and your recovery index (how long it takes your heart rate to stabilize during the night).

Each of these scores is rated on a scale of 0 to 100. Scoring 85 or higher is considered optimal; anything lower means Oura thinks you have room for improvement. You can share and compare your scores with friends via Oura’s Circles feature.

Oura has improved its sleep-tracking accuracy. Oura improved the accuracy of its sleep-tracking data with the third-generation ring. In a 2016 validation study (PDF) of the first-generation ring, Oura found that the ring’s sleep staging agreed with polysomnography—the gold-standard sleep test you’d receive at a sleep lab—only about 66% of the time. A 2021 validation study of the third-generation Oura Ring indicated that the ring agreed with polysomnography 79% of the time. Company-led validation studies need to be taken with a grain of salt, and assessing the accuracy of nonmedical sleep-tracking technology is complex. But Oura’s improved validation results suggest that their sleep data has become more reliable as the device has evolved.

The data is easy to read and digest. The Oura Ring, like many fitness wearables, throws a lot of data at you in the form of color-coded charts and graphs. It can seem overwhelming at first, but the weekly, monthly and quarterly reports synthesize all of your information into easy-to-understand language. I could typically interpret my data and the app’s recommendations at a glance.

A screenshot of a weekly report of the Sleep score on the Oura app.
A weekly report of my Sleep score which includes both daily scores and the weekly average. My low scores on Tuesday and Wednesday were due to falling asleep much later than usual.

It’s stylish, lightweight, and comfortable. The Oura Ring looks and feels like a piece of jewelry. It comes in two styles (smooth or faceted) and multiple finishes (silver, black, matte black, gold, and rose gold), so it’s easier to coordinate with your clothing and accessories than most wristband-style trackers. I primarily wear gold jewelry, and the smooth-finish ring in gold blended in with my other accessories. And although I typically dislike sleeping with jewelry on, the ring was lightweight enough that it didn’t bother me.

It has a longer battery life than most trackers. I tested the third-generation Oura Ring alongside several other wearable trackers, including the FitBit Inspire 3 and the Garmin Venu Sq 2. The Oura Ring lasted between five to six days on a single charge, while those devices had to be recharged every two to four days. (Note: The Oura’s blood oxygen monitoring causes the battery to drain significantly faster, but it can be turned off.)

Close-up of the Oura Ring's charger.
The Oura Ring can run for five to six days on a single charge (with blood oxygen monitoring disabled). Other wearable sleep- and fitness-trackers require more-frequent charging. Photo: Connie Park

Its HRV tracking is accurate and surprisingly interesting. The Oura Ring was one of the first trackers to measure HRV, or the regularity (or irregularity) of the time between pulses. High HRV is generally good; it suggests you’re relaxed and well. Low HRV (when your heart beats in sync with a metronome) may be associated with physical or emotional stress.

Oura’s validation study (PDF) shows that its HRV measurements are 98.4% accurate when compared against an electrocardiogram. Anecdotally, the Oura Ring’s measurements of my HRV matched my physical and emotional state in revealing ways. For example, my HRV was very low for several days over the summer after I experienced a death in my family. It was affirming to have the Oura Ring validate how much stress and emotions affected my physical well-being.

Side by side screenshots of the Readiness and Sleep scores on the Oura app's homepage and the Readiness contributors.
Example of Oura telling me that due to my readiness score being lower than usual, I should take time for a break. (left) The contributors that lead to my lower than normal Readiness score indicating that I needed to pay attention to my HRV balance, Recovery index, Sleep balance, and Sleep regularity - all due to stress. (right)

Its recommendations are personalized, without being pushy. The Oura app gives suggestions for steps you can take to be more active, rest more, or sleep better (and thus, improve your three scores). I found the Oura Ring’s recommendations were more personalized and more achievable than those of some other sleep trackers I tested. For example, instead of repeatedly telling me to be in bed by 10 p.m. (something that was never going to happen), the app adapted to my sleep habits and made a new, more realistic bedtime goal.

If I woke up feeling groggy, the app might suggest I enter Rest Mode. Caroline Kryder, product manager and women’s health lead at Oura, explained that the app will encourage Rest Mode if your temperature is elevated, your heart rate looks off, or your body is showing signs of strain. I took it as a delightful cue to head back to Wordle, or, even better, take a nap. Then, when the app had logged that I had taken some downtime, it would nudge me to put my newfound energy into action—aka, to take a walk. After a while, I started feeling like I had better habits with these bits of gentle encouragement, rather than scolding.

It’s still not a great fitness tracker. The third-generation Oura has improved its fitness-tracking capabilities compared with earlier models, which couldn’t collect much data at all during exercise. But in our testing, it still struggled to categorize certain types of exercise accurately. For example, when I worked out on a stationary bike, the Oura Ring clocked it as a brisk walk. It also failed to accurately log weight lifting, cycling, and running, whether I was outside or on a treadmill. (Other reviewers have reported similar issues.) You can edit miscategorized exercises in the app, but it’s a hassle. If accurate workout logs are important to you, consider a dedicated fitness tracker.

You can lose your data. During testing, I experienced a firmware issue that caused me to lose a lot of valuable data. Hot tip: Whenever you’re updating the ring’s firmware, keep your phone in your hand while wearing the ring. I made the mistake of moving my phone a few feet away while the ring was on its charging station, causing the update to crash. This prevented my Oura Ring from connecting to Bluetooth and basically made it obsolete. It took several weeks of troubleshooting until I was able to successfully update the firmware and track my data again.

It’s expensive and requires a monthly subscription. The Oura Ring costs between $300 to $550, depending on the design and finish (the technology and features are the same in all models). And though the app used to be free, it now requires annual subscription for about $72 to access most of Oura’s data and analysis.

And it’s easy to lose. The Oura’s high price tag could sting even more if you lose your ring, which I almost did several times. Though the ring is water resistant and can withstand temperatures from 14 °F to 129 °F, I prefer not to wear rings when I’m cooking, handling cleaning products, or washing my face. This made for a lot of panicking when I set the ring down and couldn’t find it. I wished the device had a feature similar to GPS or Find My iPhone.

Justin Redman wrote a previous version of this guide, first published in 2020. This article was edited by Christina Colizza and Courtney Schley.

  1. Seema Khosla, MD, medical director at North Dakota Center for Sleep, phone interview, July 26, 2023

  2. Caroline Kryder, product manager and women’s health lead at Oura, phone interview, June 7, 2023

Meet your guide

Ayanna Redwood-Crawford

Ayanna Redwood-Crawford

Ayanna Redwood-Crawford is a writer based in Brooklyn, New York, covering sleep topics. Previously she worked with Sad Girls Club as a managing editor and was a copywriter and editor predominantly for female-led businesses. When she isn’t writing and sleeping (for research), you can usually find her baking (a lot!).

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