Sleep and rest make up about a third of your life. Everyone goes through busy and restless times. Stress, worries and changed circumstances can greatly affect your sleep. Maintaining a consistent routine in life is important to your sleep as well as activity and recovery balance.

Insomnia and sleep disorders should always be diagnosed by a physician or another professional health care provider. The Oura ring is not a medical device, and Oura ring’s data is not intended for detection or treatment of sleep disorders. Nevertheless, your sleep stats allow you to observe the impact that a restless life has on your health and wellness.

It is normal to react to changes in life. However, when facing serious sleep difficulties, it’s important to seek assistance. Help is available for sleeping difficulties!

Manage these sleep contributors, and start to improve your sleep habits,  with the Oura ring:

  • Total sleep
  • Efficiency
  • Restfulness
  • REM sleep
  • Deep sleep
  • Latency
  • Timing


Different factors affecting sleep are typically associated with sleep hygiene, nutrition and exercise. Timing your sleep right is also vital. The amount of sleep that is needed varies between individuals, so it’s important to listen to your body to learn what’s the right amount of sleep for you. 


A consistent sleep rhythm is important. Try to wake up and go to sleep around the same time every day. Stick to a rhythm that suits you. This way you are most likely to get a sufficient amount of all sleep stages. 

Leading a life with regular rhythm is an important component of good sleep. A foundation for good sleep is created when waking up in the morning. Finding a fitting rhythm for waking up, eating and exercising, as well as incorporating regular breaks, ensures you’ll have  enough daily energy. 

Manage Your Day

Aim to make your days less busy. Our body and nervous system can get overloaded, so it’s important to take  positive action before stress starts to affect your sleep. Make enough time for rest, friends and hobbies.

Sleep hygiene

Having good sleep hygiene means you are being proactive and optimizing each part of your life to improve sleep quality. Sleep hygiene can mean limiting your screen time, minimizing heavy meals/alcohol consumption, winding down your evenings a couple of hours before going to bed. Sleep hygiene can also be optimized by items such as a bed that supports a comfortable sleeping position, clean bed linen, fresh air in the bedroom, blackout curtains to ensure a dark room and a quiet and peaceful sleeping environment. 

Work-related issues

Sleep can be affected by different work-related factors, such as the number of hours, the time of the day, and  work hour regularity. Taking time off is important, especially if you work long hours or overtime. Give your mind a break from it as well! Could you take a short break when needed? When work runs into the late evening, it may not be easy to fall asleep. If latency is very short - in other words, you fall asleep immediately when you go to bed - this could also mean you are not getting enough sleep.

Leisure and recovery time

Spending time with close friends has a positive impact on your mood and overall health. Friends can make you feel energized and encourage you to positively manage your life. By prioritizing recovery time when needed, you are more likely to have the energy to interact with your close friends and family.

The connection between sleep and exercise

Sleep allows the brain and other body tissues to recover from a long day. A suitable amount of exercise at the right time can improve sleep quality. Those that exercise regularly often have increased recovery capacity and are not as negatively affected by everyday life.

Relaxation: being present, mindfulness and meditation

Recognizing your body’s stress levels and finding effective relaxation methods can be tricky. It can be difficult to relax even when you know you need to. We all have our unique ways to unwind - something that works for your friend may not work for you. Some easy relaxation techniques include breathing exercises and being in the moment. Take a moment to observe your surroundings, and control your breathing. 

The importance of self-knowledge

It’s good to learn self-knowledge to figure out what’s best for you and your body. Use these tips to learn how to optimize your sleep quality with Oura! 

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