I Wore the Gen 4 Oura Ring for 4 Months: Here’s What I Learned

I’ve been wearing the Gen 4 Oura Ring for four months and I’ve got thoughts! As someone who’s always been passionate about wellness and optimizing daily habits, I was curious how this little smart ring could actually help.

Spoiler alert: It’s been a game-changer in ways I didn’t expect. From better sleep insights to understanding how my recovery stacks up, this device has helped me tune in to my health patterns.

Like any wellness tool, it’s not perfect—but it’s been a surprisingly helpful companion on my health journey.

Let’s dive into what I’ve learned wearing the Gen 4 Oura Ring, and my tips for getting started with one!

Finding the Right Oura Ring Fit Matters

Before jumping into wearing the Oura Ring full time, I highly recommend using the sizing kit. I learned the hard way that the left hand wasn’t my favorite spot, even though some say to wear it on your non-dominant hand.

I moved mine to my right forefinger and never looked back. I also went up a size because I knew summer swelling was coming, and I didn’t want to feel squeezed.

I cannot sleep with something tight on my fingers and you need to wear it to bed!

Charging Is a Breeze

One thing I love? The battery life! It holds a charge for about a week, and I top it off while I shower. It’s quick, easy, and comes with the charger.

Rethinking My Wearables

Wearing the Oura Ring has actually made me rethink how often I need my Apple Watch. I still use it for workouts—especially to check real-time heart rate—but outside of that, I’ve started wearing a regular watch again.

It feels nice not to have so many gadgets buzzing at me all day.

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!

Tracking My Activity—Without the Pressure

One thing I really appreciate about the Oura Ring is how seamlessly it tracks my activity throughout the day. It records steps, active time, and even estimates calories burned—which I find helpful without feeling overwhelming.

And if I’m not wearing the ring during a workout, my Apple Watch steps in. It syncs the workout to the Oura app so all my movement still counts.

I often take the ring off during workouts to avoid damaging it, especially during weightlifting. But I recently purchased some silicone covers, which have been a great solution.

Are the step counts between my watch and the ring always identical? Not quite. But I don’t sweat the small differences—they’re both approximations and close enough to keep me on track. What I love is that I can glance at my daily activity score and know I’ve moved.

But my Apple Watch handles my workout stats and syncs them to the Oura app, so I still get all the data I need.

Understanding the Readiness Score

The Readiness Score is one of the ring’s most unique features—it’s based on your sleep, activity, and heart rate variability. It gives you a picture of how recovered and prepared your body is each day.

While I don’t always agree with it (sometimes I feel great even when it says I need rest), it has made me much more in tune with my habits and how they impact my energy.

Sleep Awareness Has Skyrocketed

Sleep has always been important to me, but since wearing the ring, I’ve taken it more seriously and now prioritize getting to bed. The breakdown of REM, light, and deep sleep has actually been fascinating to me.

It has helped me identify what’s affecting my rest—and I’ve started making small changes that really add up.

And now with my Oura-wearing friends we talk about how much REM sleep we got or how to improve our deep sleep. Kind of hilarious, but at the same time super interesting.

Check out even more more tips on how I relax and get better sleep.

Cycle Tracking for Younger Women

While I’m past the stage where menstrual cycle tracking is necessary, I love that younger women can use the ring for this purpose. I wish I had something like this in my 20s, 30s and 40s—such a great tool for body awareness.

Deep Dive Into Health Metrics

The more I use it, the more I appreciate the wealth of health data available: skin temperature, blood oxygen levels, resting heart rate, heart rate variability—all in one place. And the best part? The app keeps a history, so you can see your progress and patterns over time.

And every quarter, the app gives you a well organized summary of your health metrics and progress.

As a personal trainer, I find this super valuable. Feedback is motivating!

The Triple Crown Challenge: My Favorite Healthy Game

One of the fun little features I’ve come to love is something Oura calls a “Triple Crown” day. That’s when you hit all three high marks in one day—your Readiness, Sleep, and Activity scores all align and tell you you’re crushing it.

(In the Oura world, “a crown” means you achieved a score of 85 or higher.)

For me, it’s become a little game I play with myself to see how many Triple Crowns I can earn each month. It’s not about being obsessive; it’s about staying mindful.

When I see that crown pop up, it’s a sign that I’m doing the right things: moving my body, prioritizing rest, and giving myself time to recover. Honestly, it’s a super motivating way to keep healthy habits going strong.

The hardest area to get a crown for me is readiness. I don’t always agree with the score I get but I’m going off of how I feel and the ring is going off metrics. 

Do You Need the Subscription?

Technically, the ring works without it—but the $5.99/month membership unlocks all the good stuff. If you want access to detailed insights, personalized recommendations, and that full picture of your health, it’s worth it in my opinion.

Just download the smartphone app and pair your device.

And by the way, you can use your FSA or HSA dollars to pay for the ring itself. 

Have Fun with Oura Ring Accessories!

I love these silicone ring covers, and these decorative stackable rings are the perfect complement to your Oura Ring when you want to dress things up!

One Smart Little Ring

I started as a skeptic thinking, “Do I really need one more form of feedback?” But, after four months, I can confidently say I’m a fan. It’s streamlined, insightful, and has helped me become more aware of my wellness habits.

While no device is perfect, this one brings a lot of value in one sleek, simple package.

So if you’ve been on the fence about trying the Oura Ring—or just wondering if another wellness tracker is worth it—I say go for it. But go in knowing it’s not about perfection; it’s about paying attention.

For me, this smart ring has been like a quiet little coach, gently nudging me toward smarter habits. And that, my friends, is the kind of tech I can get behind.