Use an Oura Ring for detailed sleep staging

What to Do

Wear an Oura Ring (Gen 3 or Gen 4) to bed. Review your sleep stages, HRV, resting heart rate, body temperature trends, and readiness score each morning.

Why It Works

Oura has the strongest peer-reviewed validation among consumer trackers. A 2025 study found it had the "consistently strongest agreement" for nocturnal heart rate and HRV across 500+ nights, with 76-80% sensitivity for sleep stage discrimination and 80% agreement for total sleep time versus clinical polysomnography.

Tips

• Best for: people who want detailed metrics in a comfortable, discreet form factor
• Limitations: misclassifies deep vs. REM sleep more than total sleep time; tends to overestimate sleep duration by 15-30 minutes
• Requires a $5.99/month subscription after the first month
• Ring sizing kit is free — correct fit is critical for sensor accuracy