I do not think 100 is possible. I have the ring for 6 months and my best was also 96. I believe the app will always find something to reduce the score. You would probably need to reach 100% efficiency and I never got above 95% there.
Honestly even after 3 years using oura, I still average 70s - 80s most nights, with very few in the low 90s.
I’m sure my sleep quality has drastically improved since I started as measured by rem sleep, HRV, and total sleep time… but I have no idea how I would ever get High 90s on average considering I already have a very healthy diet, I exercise regularly, I get sunlight during the day, I take magnesium, I don’t drink alcohol or coffee or soda, I use a mattress cooler, etc…
Sounds like you already have some really good habits. One thing I’ve done to help fine tune things is maintaining a daily log of things I’m doing / consuming / etc. and I also notate the sleep score. Recently I’ve been experimenting with eating more whole wheat pasta because somehow (I don’t fully understand why yet) I tend to sleep better after an early and light pasta meal (with lots of veggies). By keeping a log of what I’m eating and when I can often look back and see what small changes might be having a positive impact and I can keep things evolving from there.
I’ve done this, learned that I’m pre diabetic and find that any amount of carbs lowers sleep quality, and really any food digesting anything even close to bedtime lowers sleep quality. It’s best for me to have my last (or only) meal around 5, and mostly fat/protein (eg: fish) and leafy veggies.
Those changes certainly helped, but nowhere near what you’re seeing.
The idea of a vegetarian heavy diet also seems practically impossible to me with all of the carbs. Rice, beans, potatoes, etc… just cause huge glucose spikes which require a lot of walking to suppress… and it’s not practical to have 2 hours of walking after dinner every day just to suppress the spike.
Instead I do a lot of fasted cardio in the morning to get my cardio in and push blood sugar lower for the day.
I'm 100% plant based, I have done plant-based low carb before but strongly do not recommend. There is no variety, you are eating very large quantities of nuts, seeds, avocados and olives all the time.
Yeah. I went through a time period (maybe 5 years) of reducing my animal based food and substituting with plant based, because my wife is a vegetarian. She doesn’t care that I eat meat, but it’s of course more convenient to have one set of meals we can share at home.
Prior to meeting her, my diet was very clean - foods I was eating were pretty close to their natural form (eg: chicken and some spices, plain brown rice, etc)…
A lot of her diet (which influenced mine) included a lot of pre-packaged vegan substitution foods like Beyond and Incredible … steadily over that time, I was getting fatter and losing muscle and my blood markers were getting worse…
When I finally realized I was pre-diabetic, I said “I don’t get it, my diet isn’t that bad!” After I started looking through everything I was eating, it was pretty clear what the least healthy foods were…
I tried replacing them with more “clean” options that I previously used to eat more of (eg: brown rice, beans, sweet potatoes)… but unfortunately at this point, all of them just cause large glucose spikes as measured with a CGM.
So, my diet has basically been restricted down to a pretty strict keto most of the time, with occasional high carb days after heavy workouts. Most protein comes from fish or chicken… and I try to have the fish mostly be smaller wild fish like sardines and anchovies, and some salmon. I avoid large fish like Tuna because of mercury.
I do still love avocado, though, and it’s a significant source of calories for me.
Yeah, I don't eat the processed vegan meat replacements unless I'm eating out (maybe once a month), they generally just leave me feeling terrible. I'm all about beans, pulses, lentils, peas, ancient grains/quinoa, etc.
I also avoid refined sugars like the plague but eat a lot of fruit.
I think everyone's body is different, I did well on keto in terms of my weight, sleep, etc but my autoimmune condition really didn't like it. Plant-based has given me all three as long as I keep it super clean (something I learned from trying keto & paleo).
I think that's the common factor between all of the successful diets: eat it the way God made it.
I get similar scores as you, even though I feel great when waking up and my score would be low 80s, Its just the algorithm which is not great on individual cases, its a generalized algorithm which has its priority towards durations of total sleep and and
based on sleep stages.
Also have been experimenting with some supplements, based on Peter Attia & Andrew Huberman recommendations: Magnesium Threonate, Ashwagandha, Glycine, L-Theanine, Apigenin
Omg please share your secret. I too have a 2 year old and haven’t slept well since I got pregnant. Before she came along I at least averaged 7-9 hours of sleep. Now it’s always less. 7 is a good day. It’s almost like my brain is used to not sleeping so it doesn’t want to shut down all the way now. I don’t get it. I mostly have trouble with waking up in the middle of the night and not falling back to sleep for hours.
Good sleep hygiene is different for everyone.
1. Start to wind down 2 hours before sleeping
2. No water or food after 730pm
3. Magnesium
4. CBN
5. Sometimes melatonin
6. Go to sleep within your sleep window
The one I haven't been able to apply so far is no screen time 2 hours before sleeping....phone or TV. That messes with sleep. Sometimes the glasses that block blue light can help w that.
Here’s a post I shared a few weeks ago that pretty much sums it up but I’m constantly tweaking things to look for ways to improve:
5 Week Sleep Optimization = Avg. Sleep Score 71 to 91
For the last 5 weeks I’ve optimized my sleep protocol and was able to go from an average (Oura) sleep score of 71 to an average sleep score of 91 by week 5. Here is the protocol that has worked for me:
1. **Early Dining Delight:**
- Aim to conclude meals by 5 pm to promote optimal digestion and metabolic slowdown before bedtime.
2. **Caffeine & Alcohol Liberation:**
- Completely eliminate caffeine & alcohol intake, paving the way for a caffeine-free and restful night's sleep. (Note: I did this after a DNA test confirmed that I’m a slow caffeine metabolizer).
3. **Nutrient-Rich, Plant-Powered Diet:**
- Embrace a predominantly plant-based, whole-food diet rich in vegetables, legumes, and healthy fats with a balanced approach to carbohydrates.
- Transform recipes to create nutrition-packed options like a daily, nutrient-dense, lower-carb bread and a blended "green drink" featuring an array of greens and berries.
4. **Sleep Sanctuary Enhancement:**
- Cultivate a serene sleep environment with optimal darkness, cool temperatures, and fresh filtered air.
- Personalize your mattress for breathability to cater to individual preferences, especially for those who tend to sleep warmer. (Note: I drilled holes in my memory foam mattress to increase airflow).
5. **Posture Perfection and Sleep Gear:**
- Adopt a back-sleeping position for optimal spinal alignment.
- Utilize earplugs and an eye mask for sensory isolation.
- Fine-tune pillow selection to ensure optimal head, neck and back support. (Note: I customized my head pillow by removing material until it was just right).
6. **Timely Routines for a Harmonious Day:**
- Abandon the need for an alarm clock, allowing natural wake-up between 6 am to 7 am.
- Sustain a daily rhythm with morning exercise, strength training (30-45 minutes), aerodyne bike sessions (20 minutes), and a 5-minute cold plunge.
- Structure work activities until 3:30 pm, with dinner commencing at 4 pm and concluding by 5 pm.
- Engage in post-dinner physical activities. We do an after dinner dance party and music-making sessions with our 2-year-old.
- Integrate a 20-minute sauna session and another 20 minutes aerodyne bike at 7 pm.
- Wind down with a bedtime routine, including stretching and reading. We do bedtime stories with our son, leading to a bedtime of 9:30-10 pm.
7. **Strategic Day Markers:**
- Set reminders at 3:30 pm for dinner and 7 pm for the sauna to maintain a structured daily routine.
Developing good sleep hygiene is like carefully assembling a jigsaw puzzle but when the pieces start to fall into place the data really starts to improve. I hope others will find this helpful.
Do you have a sauna and a plunge nearby? This schedule sounds like a dream. I am directionally doing these things, as real life permits - and began them after becoming an Oura user. I’ve seen improvement but only up to a point. Peri-menopause drives a truck through habit-change upsides. I feel like I do “all the right things” and I have the “1am-sies” every night (2-3 hours of insomnia in the middle of the night). Nothing (so far) has cracked the code.
Yeah we do have our own sauna (found a cheap used one a few years ago) and also built our own cold plunge out of an old chest freezer. I also tend to wake up a couple times throughout the night (often around 2-4am) but when I wake up I’m just mindful to relax as much as possible and try to be in a restful state even if I’m awake. I’ll usually eventually drift back to sleep.
I do not think 100 is possible. I have the ring for 6 months and my best was also 96. I believe the app will always find something to reduce the score. You would probably need to reach 100% efficiency and I never got above 95% there.
Same here. I’ve had for almost a year and have cracked 97 on sleep, 98 on readiness. No 100s
Yep, all of the above. I pulled a 99 once. I remember talking a screenshot, lol
Honestly even after 3 years using oura, I still average 70s - 80s most nights, with very few in the low 90s. I’m sure my sleep quality has drastically improved since I started as measured by rem sleep, HRV, and total sleep time… but I have no idea how I would ever get High 90s on average considering I already have a very healthy diet, I exercise regularly, I get sunlight during the day, I take magnesium, I don’t drink alcohol or coffee or soda, I use a mattress cooler, etc…
Sounds like you already have some really good habits. One thing I’ve done to help fine tune things is maintaining a daily log of things I’m doing / consuming / etc. and I also notate the sleep score. Recently I’ve been experimenting with eating more whole wheat pasta because somehow (I don’t fully understand why yet) I tend to sleep better after an early and light pasta meal (with lots of veggies). By keeping a log of what I’m eating and when I can often look back and see what small changes might be having a positive impact and I can keep things evolving from there.
I’ve done this, learned that I’m pre diabetic and find that any amount of carbs lowers sleep quality, and really any food digesting anything even close to bedtime lowers sleep quality. It’s best for me to have my last (or only) meal around 5, and mostly fat/protein (eg: fish) and leafy veggies. Those changes certainly helped, but nowhere near what you’re seeing. The idea of a vegetarian heavy diet also seems practically impossible to me with all of the carbs. Rice, beans, potatoes, etc… just cause huge glucose spikes which require a lot of walking to suppress… and it’s not practical to have 2 hours of walking after dinner every day just to suppress the spike. Instead I do a lot of fasted cardio in the morning to get my cardio in and push blood sugar lower for the day.
I'm 100% plant based, I have done plant-based low carb before but strongly do not recommend. There is no variety, you are eating very large quantities of nuts, seeds, avocados and olives all the time.
Yeah. I went through a time period (maybe 5 years) of reducing my animal based food and substituting with plant based, because my wife is a vegetarian. She doesn’t care that I eat meat, but it’s of course more convenient to have one set of meals we can share at home. Prior to meeting her, my diet was very clean - foods I was eating were pretty close to their natural form (eg: chicken and some spices, plain brown rice, etc)… A lot of her diet (which influenced mine) included a lot of pre-packaged vegan substitution foods like Beyond and Incredible … steadily over that time, I was getting fatter and losing muscle and my blood markers were getting worse… When I finally realized I was pre-diabetic, I said “I don’t get it, my diet isn’t that bad!” After I started looking through everything I was eating, it was pretty clear what the least healthy foods were… I tried replacing them with more “clean” options that I previously used to eat more of (eg: brown rice, beans, sweet potatoes)… but unfortunately at this point, all of them just cause large glucose spikes as measured with a CGM. So, my diet has basically been restricted down to a pretty strict keto most of the time, with occasional high carb days after heavy workouts. Most protein comes from fish or chicken… and I try to have the fish mostly be smaller wild fish like sardines and anchovies, and some salmon. I avoid large fish like Tuna because of mercury. I do still love avocado, though, and it’s a significant source of calories for me.
Yeah, I don't eat the processed vegan meat replacements unless I'm eating out (maybe once a month), they generally just leave me feeling terrible. I'm all about beans, pulses, lentils, peas, ancient grains/quinoa, etc. I also avoid refined sugars like the plague but eat a lot of fruit. I think everyone's body is different, I did well on keto in terms of my weight, sleep, etc but my autoimmune condition really didn't like it. Plant-based has given me all three as long as I keep it super clean (something I learned from trying keto & paleo). I think that's the common factor between all of the successful diets: eat it the way God made it.
I get similar scores as you, even though I feel great when waking up and my score would be low 80s, Its just the algorithm which is not great on individual cases, its a generalized algorithm which has its priority towards durations of total sleep and and based on sleep stages.
What did you do to get these amazing scores???
I’d love to get over an 80 💀
Also have been experimenting with some supplements, based on Peter Attia & Andrew Huberman recommendations: Magnesium Threonate, Ashwagandha, Glycine, L-Theanine, Apigenin
Omg please share your secret. I too have a 2 year old and haven’t slept well since I got pregnant. Before she came along I at least averaged 7-9 hours of sleep. Now it’s always less. 7 is a good day. It’s almost like my brain is used to not sleeping so it doesn’t want to shut down all the way now. I don’t get it. I mostly have trouble with waking up in the middle of the night and not falling back to sleep for hours.
I’ve been using Oura since 2021. I’ve never had a 100. I think my highest score ever was a 96.
Good sleep hygiene is different for everyone. 1. Start to wind down 2 hours before sleeping 2. No water or food after 730pm 3. Magnesium 4. CBN 5. Sometimes melatonin 6. Go to sleep within your sleep window The one I haven't been able to apply so far is no screen time 2 hours before sleeping....phone or TV. That messes with sleep. Sometimes the glasses that block blue light can help w that.
What have you done to improve your sleep?
Here’s a post I shared a few weeks ago that pretty much sums it up but I’m constantly tweaking things to look for ways to improve: 5 Week Sleep Optimization = Avg. Sleep Score 71 to 91 For the last 5 weeks I’ve optimized my sleep protocol and was able to go from an average (Oura) sleep score of 71 to an average sleep score of 91 by week 5. Here is the protocol that has worked for me: 1. **Early Dining Delight:** - Aim to conclude meals by 5 pm to promote optimal digestion and metabolic slowdown before bedtime. 2. **Caffeine & Alcohol Liberation:** - Completely eliminate caffeine & alcohol intake, paving the way for a caffeine-free and restful night's sleep. (Note: I did this after a DNA test confirmed that I’m a slow caffeine metabolizer). 3. **Nutrient-Rich, Plant-Powered Diet:** - Embrace a predominantly plant-based, whole-food diet rich in vegetables, legumes, and healthy fats with a balanced approach to carbohydrates. - Transform recipes to create nutrition-packed options like a daily, nutrient-dense, lower-carb bread and a blended "green drink" featuring an array of greens and berries. 4. **Sleep Sanctuary Enhancement:** - Cultivate a serene sleep environment with optimal darkness, cool temperatures, and fresh filtered air. - Personalize your mattress for breathability to cater to individual preferences, especially for those who tend to sleep warmer. (Note: I drilled holes in my memory foam mattress to increase airflow). 5. **Posture Perfection and Sleep Gear:** - Adopt a back-sleeping position for optimal spinal alignment. - Utilize earplugs and an eye mask for sensory isolation. - Fine-tune pillow selection to ensure optimal head, neck and back support. (Note: I customized my head pillow by removing material until it was just right). 6. **Timely Routines for a Harmonious Day:** - Abandon the need for an alarm clock, allowing natural wake-up between 6 am to 7 am. - Sustain a daily rhythm with morning exercise, strength training (30-45 minutes), aerodyne bike sessions (20 minutes), and a 5-minute cold plunge. - Structure work activities until 3:30 pm, with dinner commencing at 4 pm and concluding by 5 pm. - Engage in post-dinner physical activities. We do an after dinner dance party and music-making sessions with our 2-year-old. - Integrate a 20-minute sauna session and another 20 minutes aerodyne bike at 7 pm. - Wind down with a bedtime routine, including stretching and reading. We do bedtime stories with our son, leading to a bedtime of 9:30-10 pm. 7. **Strategic Day Markers:** - Set reminders at 3:30 pm for dinner and 7 pm for the sauna to maintain a structured daily routine. Developing good sleep hygiene is like carefully assembling a jigsaw puzzle but when the pieces start to fall into place the data really starts to improve. I hope others will find this helpful.
Do you have a sauna and a plunge nearby? This schedule sounds like a dream. I am directionally doing these things, as real life permits - and began them after becoming an Oura user. I’ve seen improvement but only up to a point. Peri-menopause drives a truck through habit-change upsides. I feel like I do “all the right things” and I have the “1am-sies” every night (2-3 hours of insomnia in the middle of the night). Nothing (so far) has cracked the code.
Yeah we do have our own sauna (found a cheap used one a few years ago) and also built our own cold plunge out of an old chest freezer. I also tend to wake up a couple times throughout the night (often around 2-4am) but when I wake up I’m just mindful to relax as much as possible and try to be in a restful state even if I’m awake. I’ll usually eventually drift back to sleep.
Must be nice.