I’ve been wearing an Oura Ring for five years now. It’s the only fitness tracker I trust when it comes to tracking my cycle, and the Oura Ring 4 even knew I was pregnant before I did. Yet until I recently sat down with Oura, I hadn’t discovered these simple tweaks to make the Oura Ring data you collect significantly more accurate. Oura Ring wearers, listen up.
I’m currently wearing the Oura Ring 5. You can check out my Oura Ring 5 review here, as well as my six-week check-in on three things I love and two things I’d change.
How to make your Oura Ring more accurate
1. Optimize the fit
The Oura Ring collects data using infrared photoplethysmography (PPG) sensors to read the blood flow through the arteries in your finger. To do this, it needs to fit well. Before you even invest in a ring, it’s worth wearing the sizing kit for at least 24 hours, as your fingers will swell throughout the day. I found that during and after pregnancy, my ring size changed, too.
When it comes to choosing the right size, you shouldn’t be able to easily rotate the ring on your finger. It shouldn’t be so tight that it cuts off your circulation, but you’ll probably have some resistance removing it, or need to run your finger under water to get it off.
Oura also recommends wearing the ring on your index finger for the most accurate readings. The middle finger is the second-best option. This is down to blood flow. You’ll also want to ensure the sensors are on the underside of your finger. There’s a little mark on the ring that indicates where the three small sensors fit — if this rotates to the top of your finger after a shower, the Oura Ring is not accurately reading your pulse.
Like all sensors, you can experience some interference if you have tattoos on your finger. If you have a tattoo on the underside of your index finger, it might be worth wearing your ring on a different finger.
2. Clean your ring
I don’t think I’ve ever cleaned my Oura Ring, but this one makes sense, right? Sweat, hand lotion, and even dead skin cells can build up over time and block the infrared light from the sensors. To clean your ring, wash it with soap and warm water and let it dry completely before putting it back on.
3. Establish a baseline, and keep everything updated
If you’re new to Oura, the algorithm can take around two to three weeks of consistent wear to establish your baselines. Avoid taking it off for days at a time during the first month, as this can corrupt the data.
It’s also worth using this time to check in every morning and work out what is normal for you. You’ll immediately notice scores or readings that seem inaccurate if you have, say, drunk alcohol too close to bedtime. The ring will be recording correctly, but alcohol will spike your resting heart rate and lower your HRV.
It’s also worth keeping the Oura app updated, as Oura frequently rolls out algorithmic updates to improve sleep-staging accuracy and blood oxygen sensing.
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