Use Nap Detection
This article introduces a new addition to your Oura toolkit: Nap Detection.
Here’s what you can expect to find covered below:
• Nap Detection, Explained
• An Intro to Oura’s Sleep Basics
• How It Works
• Things to Keep in Mind
Nap Detection is available on iOS. Coming soon on Android.
Nap Detection, Explained
Thanks to Nap Detection, you now get credit for all your accumulated sleep throughout the day and night. This not only allows Oura to reflect a more holistic picture of your lifestyle back to you, but caters to the fact that not everyone sleeps the same, and not necessarily only at night. All sleep is sleep—so in virtue of sleep’s immense value in helping you recover from, and prepare for your days, we’ve added Nap Detection to be sure all of it is captured and echoed in your Oura data.
For those who regularly nap, or sleep more during the day due to life circumstances (e.g. shift-work, polyphasic sleep patterns, new parenthood, overcoming illness, etc.), Nap Detection will improve your sleep tracking accuracy, as these additional sleep periods can now be logged and accounted for in your Sleep and Readiness Scores.
Let’s Cover Oura’s Sleep Basics, First
Oura tracks your sleep in a 24-hour window from 6pm to 6pm each day, otherwise known as Oura’s Sleep Day. This is different from a traditional calendar day, which runs from midnight to midnight. Oura tracks your sleep this way so you don’t receive a new Sleep or Readiness Score too late into the evening. Keep in mind, your Sleep and Readiness Scores are designed to supply you with insight that help guide your daytime decision making. Providing a revised score during traditional evening hours could otherwise contradict your bedtime guidance and nighttime routine for wrapping up your daytime priorities.
Previously, Oura equipped you with one Sleep and Readiness Score for each Sleep Day. Now, with Nap Detection, you have the opportunity for your Sleep and Readiness Scores to be updated throughout the day.
If you nap within the Sleep Day timeframe, your Sleep and Readiness Scores will be updated immediately after confirming a detected nap.
If your nap begins, or ends anytime after 6pm, your Sleep and Readiness Scores won’t be updated until the following morning—however, you’ll still be able to see all sleep analysis data from your nap (i.e. sleep stages, RHR, HRV, etc). Once your scores update, they’ll also be reflected in your Sleep and Readiness tabs, as well as in your trends graphs.
What constitutes a nap
In order for Oura to detect and surface your sleep as a nap, it must be between 15 minutes and 3 hours in length, and your body must fall into at least one sleep stage (e.g. light, deep, or REM) during that time. Oura is able to determine which sleep stage your body is in by precisely monitoring changes in your heart rate, movement, and body temperature—meaning, there's a chance your time in bed extends beyond 15 minutes, however your body hasn't yet indicated you've physically entered sleep. In this case, a presumed nap may be instead labeled as a restful period in your Oura app (located under 'Activities').
When first settling down to rest, extra movement or an elevated heart rate may also signal you've entered a nap at a later time than initially assumed, based on subjective feeling. Any sleep picked up by Oura that’s longer than 3 hours will be viewed as your longest sleep period, and added automatically.
Oura places greater emphasis on your longest sleep period while determining any Sleep and Readiness Score updates following the confirmation of a nap. This is because Oura aligns with the general philosophy that humans are diurnal animals—meaning, we tend to be active during the day and sleep at night. Longer sleep also offers a more complete and holistic snapshot into how your body is doing, whereas naps in comparison, only offer a snippet of the same key insight.
How It Works
1. After you’ve taken a nap and been asleep for at least 15 minutes, the next time you open your Oura app you’ll be shown a nap confirmation card at the top of your Home tab. This card will include the time your nap was taken, and its length.
2. If you choose to confirm your nap, you’ll receive a new card showing how your extra rest may have boosted your Sleep and Readiness Scores.
By selecting Show details, you’ll see full sleep analysis of your nap, including your hypnogram (i.e. visual trace), amount of time spent in each stage, as well as your movement, resting heart rate, and heart rate variability graphs.
Your confirmed nap will also be added to your ‘Activities,’ shown in both your Home and Activity tabs.
3. After confirming any naps, you’ll be able to scroll through all your sleep segments and their details from your Sleep and Readiness tabs.
Things to Keep in Mind
Naps & Your Scores
Almost all Sleep and Readiness contributors are updated as a result of confirming a nap. The only contributors not updated by naps are Latency (included in your Sleep Score), Recovery Index, Activity, and Activity Balance (included in your Readiness Score).
Updates to your Sleep and Readiness Scores as a result of confirming a nap can only be positive, or nothing at all. Confirming a nap cannot have an immediate negative impact on your scores or their contributors. The only exception is if your body temperature significantly elevates while you nap—Oura will bring this to your attention by lowering your Readiness Score, as this can be a sign of emerging illness.
The average nap is likely to improve your scores by 0-10 points—however, if your scores are already high, confirming a nap won’t boost your scores as much.
If you don’t confirm a detected nap, it’ll automatically be categorized as a restful period. Restful periods don’t affect scores or contributors in any way, so leaving a nap unconfirmed will have no impact on your Oura data.
Nap Detection data is currently not available via Oura on the Web, though our team is actively working on making this possible. Thank you for your patience!
How to Nap?
If you decide to incorporate naps into your daily routine, we recommend you nap in a way that doesn’t disrupt your regular sleep cycle—whatever that may look like for you. This is because maintaining consistent sleep patterns is key in helping you achieve strong sleep quality and quantity.
A Final, Good to Know
At the time, naps cannot be: (1) manually adjusted, (2) added on your next Sleep Day if left unconfirmed, or (3) deleted once you’ve confirmed them. Although this is currently the case, our team is exploring if these functionalities can be incorporated into future updates. Stay tuned!