Back-to-back workouts, busy days, and midlife sleep changes had me wondering if I was really recovering as well as I thought. I wanted better insight into my sleep, recovery, and daily habits—without another screen buzzing at me all day.
What is the Oura Ring?
The Oura Ring is a smart ring that tracks sleep, activity, and recovery using heart rate, heart rate variability, movement, and body temperature data.
How I found it:
I searched things like “Is the Oura Ring worth it?” and “Oura Ring vs Apple Watch,” watched a few unboxings, skimmed reviews, and talked to friends who already wore one. The Oura Ring Gen 4 kept popping up as a quieter, more lifestyle-friendly option. After some curiosity—and a little skepticism—I decided to try it.
After wearing the Oura Ring Gen 4 for over one year, this is my honest, real-life review.
Finding the Right Oura Ring Fit (This Matters!)
Before you wear the Oura Ring full time, use the sizing kit. This step matters more than you think.
I initially wore mine on my left hand because that’s often recommended, but it didn’t feel right. I switched to my right forefinger and never looked back. I also sized up slightly, knowing summer swelling was coming.
And here’s a big one: you must wear it to bed to get the full benefit. I cannot sleep with anything tight on my fingers, so comfort was non-negotiable for me.
What I Love About the Oura Ring Gen 4
Sleep Awareness Went Way Up
I’ve always valued sleep, but this ring made me truly prioritize it. Seeing my REM, light, and deep sleep patterns helped me identify what was helping—or hurting—my rest. Small changes added up quickly.
Sleep quality is so important, especially as we age. You might also enjoy these strategies to get better sleep, and the sleep gadgets that really made a difference for me.
The Readiness Score Keeps Me Mindful
The Readiness Score combines sleep, activity, and heart rate variability to estimate how recovered your body is. I don’t always agree with it—sometimes I feel great even when the score suggests rest—but it has made me much more aware of my habits.
Activity Tracking Without Pressure
The Oura Ring tracks steps, daily movement, and estimated calories in a very non-judgy way. I can glance at my activity score and know I’ve moved without feeling overwhelmed.
Battery Life Is a Win
I charge the ring about once a week, usually while I shower. It’s quick, simple, and stress-free.
All My Health Data in One Place
Skin temperature, blood oxygen, resting heart rate, and HRV are all stored in one app. I especially love the quarterly health summaries—it’s motivating to see patterns over time.
As a personal trainer, this kind of feedback is incredibly valuable.
My Day-to-Day Experience with the Oura Ring
Unboxing & First Impressions
The ring is sleek, lightweight, and minimal. Once I had the right size, it felt natural almost immediately.
Setup & First Use
Setup was quick—download the app, pair the ring, and you’re ready to go. No hiccups.
How It Fits Into My Routine
I wear the ring day and night, but I often take it off during workouts, especially strength training, to avoid scratches. I recently added silicone ring covers, which have been a great solution when lifting.
Oura Ring vs Apple Watch
I still use my Apple Watch for workouts and real-time heart rate. Outside of workouts, I’ve gone back to wearing a regular watch.
What I love most is less buzzing and fewer distractions. My Apple Watch workouts sync seamlessly to the Oura app, so all my movement still counts.
The step counts aren’t always identical, but they’re close enough—and I don’t sweat the small stuff.
The Triple Crown Challenge
One of my favorite motivators is something Oura calls a “Triple Crown” day—when your Readiness, Sleep, and Activity scores all hit 85 or higher.
It’s become a little personal game for me. Not obsessive—just mindful.
When I earn a crown, it tells me I’m doing the basics well: moving my body, prioritizing rest, and allowing recovery. The hardest crown for me to earn? Readiness. That’s where listening to my body still matters most.
Oura Ring Gen 4 Review: Is It Worth It for Women Over 40?
As women move through perimenopause and menopause, sleep quality, recovery, and energy levels can change dramatically. This is where the Oura Ring Gen 4 really stood out for me.
Instead of pushing harder, it helped me listen to my body—especially on days when poor sleep or higher stress showed up in my readiness score. While it’s not a medical device, it provided valuable awareness around patterns I might have otherwise ignored.
If you’re a woman over 40 who cares about strength, longevity, and feeling good day to day—not perfection—this kind of feedback can be incredibly helpful.
Not sure if a fitness tracker is right for you? Check out my guide on the pros and cons of fitness trackers for middle-aged women!
Cycle Tracking for Younger Women
While cycle tracking isn’t relevant for me anymore, I love that this feature exists. I wish I’d had a tool like this in my 20s, 30s, and 40s—it’s a powerful way to build body awareness.
Do You Need the Oura Membership?
The ring technically works without a membership, but the $5.99/month subscription unlocks the meaningful insights.
If you want detailed trends, personalized recommendations, and long-term data, I think it’s worth it.
Good to know: You can use FSA or HSA dollars to pay for the ring itself.
Accessories I Actually Use
- Silicone ring covers for strength training
- Decorative stackable rings to dress it up
These small additions made daily wear easier and more enjoyable.
What to Consider Before You Buy
- Cost: An investment, not a necessity
- Usage: Works best with daily and nightly wear
- Lifestyle fit: Great for everyday life and travel
- Learning curve: Very minimal
- Potential downsides: Requires a membership; readiness score doesn’t always match how I feel
Final Thoughts on My Oura Ring Gen 4 Review
I started as a skeptic, wondering if I really needed another wellness gadget. After nine months, I can confidently say the Oura Ring Gen 4 has earned its place in my routine.
It’s not about perfection—it’s about awareness.
For me, this smart ring has been like a quiet little coach, gently nudging me toward better sleep, smarter recovery, and more mindful movement. And that’s exactly the kind of tech I can get behind.
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Oura Ring Gen 4 FAQs
It uses sensors to track sleep stages, movement, heart rate, heart rate variability, and body temperature, then turns that data into daily scores.
Like all wearables, it isn’t perfect, but it’s consistent and very useful for spotting trends.
If sleep, recovery, and long-term health matter to you—and you want insights without a bulky device—it can be very worthwhile.
Nighttime wear is most important. Daytime wear improves activity tracking but is flexible.
Yes. Apple Watch workouts sync seamlessly into the Oura app.
Yes, a monthly membership is required for full access to insights.
The Oura Ring is generally safe for everyday use. It is not a medical device; always follow manufacturer guidance.