Key Takeaways<\/p>\n
Wearables like the Oura Ring and Apple Watch can help people track their health outcomes from sleep patterns to fitness performance.\u00a0To understand which might be best for you, we spoke with our Chief Medical Officer, Sohaib Imtiaz, MD, a lifestyle medicine specialist and wearable enthusiast.\n<\/p>\n
How Do You Use Your Oura Ring? <\/p>\n
Imtiaz:<\/strong> I have been using Oura since 2015 to track my recovery and sleep. I use the data to try out supplements<\/a> and other behavioral changes to see if they impact my numbers and how I feel.\u00a0\n<\/p>\n I tried taking lavender to see if it did anything. I asked myself, “What does the data show? Okay, nothing. But do I feel better?” If so, maybe it’s worth it.\n<\/p>\n If I don’t feel better and the data doesn’t show anything, this is probably a waste of money for me.\n<\/p>\n What Has Oura Told You About Your Sleep? <\/p>\n Imtiaz:<\/strong> When I worked night shifts in a hospital, I assumed getting enough sleep<\/a> at any time of day was fine. However, my data showed that consistent bedtimes and wake times helped align my circadian rhythm.\n<\/p>\n Catching up on sleep on weekends didn\u2019t help. Avoiding sleep debt<\/a> worked better. A consistent schedule improved my deep and REM sleep.\n<\/p>\n I also noticed fewer disturbances and better sleep quality when I used magnesium supplements<\/a>.<\/p>\n What Can Oura Tell You That Apple Watch Can’t and Vice Versa? <\/p>\n Imtiaz: <\/strong>Oura specializes in detailed sleep analysis, tracking sleep stages<\/a>, restfulness, and efficiency.\n<\/p>\n In fact, Oura Ring was initially developed to track sleep. It’s a bit more accurate than the Apple Watch and the Fitbit in detecting sleep stages. But it now also tracks heart rate variability (HRV), blood oxygen, and body temperature.\n<\/p>\n Apple Watch leads with FDA-approved sensors and\u00a0ECG capabilities for heart health<\/a>, and Oura doesn’t. It also tracks workouts well, offering detailed data like heart rate and calorie burn, though it doesn’t track strength workouts<\/a> as well.\n<\/p>\n How Do You Track Your Workouts? <\/p>\n Imtiaz:<\/strong> I use Whoop to track workouts because it measures strength training well, while most of my family and friends use Apple Watch. The Apple Watch shows heart rate zones<\/a> during exercise, which helps track activity intensity. Oura doesn\u2019t have that feature, but I use it to track my steps.\n<\/p>\n All three devices track HRV, which I use to guide my workouts and stress. Low HRV means taking it easy, and high HRV means I can work out more intensely.\n<\/p>\n Can You Explain What HRV Means? <\/p>\n Imtiaz: <\/strong>Heart rate variability (HRV)<\/a> measures the milliseconds between heartbeats. The more variability, the more adaptable and healthy your heart is.\n<\/p>\n Stress, alcohol, or intense workouts can lower HRV, while sleep, meditation<\/a>, and sauna<\/a> may raise it.\n<\/p>\n HRV can vary by age, genetics, and health; it’s best to track your own trends rather than compare them to others’.\n<\/p>\n Which Wearable Is More Accurate When It Comes to Activity Tracking? <\/p>\n Imtiaz: <\/strong>Both are robust, but I think Apple is better if you have a health condition, like high blood pressure or diabetes<\/a>, and Oura if you want to optimize your health as an athlete or just want to become even healthier.\n<\/p>\n What Do You Do With All the Health Data Collected Over Time? <\/p>\n Imtiaz: <\/strong>I would look for trends in my readiness score<\/a> and not worry too much if a score is low for a day because performance can worsen if you sleep badly, for example.\u00a0\n<\/p>\n You can also spot patterns in your heart rate. When I started using the Oura, I was in my mid-20s and at peak physical fitness. Then, life happened. I got married, had a baby, gained a little weight, and noticed my resting heart rate<\/a> went up.\u00a0\n<\/p>\n So, aside from trying to lose weight and get stronger, I also started taking\u00a0L-theanine<\/a>. It decreased my heart rate a\u00a0bit.\n<\/p>\n Oura Has a Paid Subscription in Addition to the Ring. Is It Necessary? <\/p>\n Imtiaz: <\/strong>I’m a legacy user, so I don’t have to pay for the app. But you need a subscription to see any useful data.\n<\/p>\n If you don’t subscribe, you don’t get sleep stages, HRV, temperature trends, cycle insights, personalized recommendations, or data visualizations.<\/p>\n Some People Said Their Oura Ring Could Tell They Were Getting Sick Before They Knew It. How Does That Work? <\/p>\n Imtiaz: <\/strong>Oura\u2019s health monitor detects changes in your data that suggest you\u2019re getting sick. For example, you might have a drop in HRV and a spike in heart rate and respiratory rate a day before you even have any symptoms. So you can start to take precautions and rest.\u00a0\n<\/p>\n Before a trip to London to give a talk, I felt off. Despite a negative COVID test<\/a>, my Oura Ring showed elevated respiratory rate, heart rate, and skin temperature. I decided not to go to the talk. The next day, I tested positive.\n<\/p>\n So, Which Would You Recommend, the Apple Watch or the Oura Ring? <\/p>\n Imtiaz:<\/strong> Rings are easier for me to wear while sleeping. Apple Watch’s battery might not last overnight, and its screen would distract me during the day.\n<\/p>\n I also wear my Oura for showering and swimming, though people with arthritis might find rings uncomfortable over time.\n<\/p>\n