I’ve been tracking my sleep and recovery with the Oura ring for nearly five years now, and today I’ll share with you several of my favorite and most-overlooked features—including one feature you should turn off, and one feature you can use even if your subscription is expired.
Oura Ring 4 $499.00 at Amazon Get Deal Get Deal $499.00 at AmazonYou’ll find Blood Oxygen Sensing under the hamburger menu, and can turn it off from there. You’ll lose the “average blood oxygen” and “breathing regularity” metrics, but you’ll gain an extra day or so of battery life.
Sync workouts so you don’t have to log them all with your ring
Oura is a great companion to other workout apps, though. If you track workouts with another device or even with a phone app like Apple’s Fitness app, you can make sure those workouts get synced properly so they show up in your Oura timeline. Go to Settings, and then to Apple Health (iPhone) or Health Connect (Android). Turn on those integrations from there.
So if you went for a walk, make sure that activity is tagged as a walk. But sometimes it will tag another activity as a workout when it actually wasn’t. I’ve seen hair brushing and yarn winding tagged as various forms of exercise. Take a look at the time the activity was logged, and think back to what you were actually doing at the time. (You can dismiss the activity if it wasn’t a workout or isn’t something you care to track.)
Consider the charging case
Short top-ups every few days are ideal for battery health. (Daily charging is arguably too much; only charging when the battery is dead is probably too little.) Oura recommends keeping the battery between 25% and 80% most of the time, if you can.
The Trends item in the hamburger menu is one of Oura’s best hidden features. Tap it and you’ll be able to see things that have changed over the past several weeks. For example, as I’m writing this, I can see that my resting heart rate has improved over the past 8 weeks, getting back to my “baseline” after some time in which it was higher than normal.
Log meals without tracking calories
Meal tracking was introduced as a companion to glucose tracking, but you don’t need to track your glucose to use the meals feature. Log your meals (you can even snap a picture of your plate) and Oura will give you feedback on how healthy the meal is, and keep track of whether you’re eating on a regular schedule or not. Calorie tracking is not involved. In fact, if you’d rather keep calories out of your Oura app entirely, check out the next item.
If you want to avoid seeing calories anywhere in the app, there’s a toggle for that. On the same screen, select Calorie opt out. This sets your target to steps and ensures that calorie mentions anywhere else in the app will be hidden. You can also access the calorie opt out from Settings and then Activity.
Use Rest Mode for travel, menstrual cycles, and more
But it’s useful for more than just that. Rest Mode pauses your goals, and stops giving you readiness scores. It’s great for any time you don’t want the app to bother you about what you should be doing. I’ve seen Oura users say they use it for days of their menstrual cycle when they aren’t feeling up to their usual activity; it’s also useful for travel when you know you’ll be stuck in a car or airplane all day, or when your sleep will suffer due to jet lag.
When I signed up for this, I had to fill out a questionnaire and sign a research consent. (Not all Oura Labs items are studies, but they can be.) I can see that Oura thinks I probably don’t have hypertension (correct) and that it’s basing that in part on my good resting heart rate and activity level. Other Oura features like meal tracking and Symptom Radar first made their appearances in Labs.
Download your data from the cloud
For the web viewer, go to cloud.ouraring.com. Here, if you click on Trends, you can see all your data—five years’ worth, for me. You can even compare two variables and see a calculation that shows if they’re correlated. My sleep score and total sleep time are highly correlated; my HRV and sleep time are not.
To download CSV spreadsheets of your data (with or without a subscription), go to the membership hub and sign in. Select Export data and then Request your data. You’ll get a zip file filled with spreadsheets you can analyze to your heart’s content.
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