Use Bedtime Guidance
Oura takes note of nights when you've slept the longest and most efficiently. In other words, nights you've had your best Sleep Scores. After that, Oura lays out a sleep schedule that matches these quality nights and uses it as a benchmark for your Bedtime Guidance.
Think of Bedtime Guidance as your toolkit for accountability. If you fall into an unhealthy sleep pattern, such as going to bed later but continuing to wake up early, Oura will advise you to begin preparing for bed earlier to make up for lost sleep. Sometimes our bodies need an external reminder to outsmart our unhealthy habits. Bedtime Guidance is designed to help you stay attuned to what your body needs. This is why Oura does not permit changes to be made to bedtime recommendations.
Things to Keep in Mind
It may be helpful to note that you are not necessarily “required” to follow your Bedtime Guidance. Perfection is not expected and there will always be room for improvement, even for those of us who sleep relatively well on a regular basis. If you happen to fall off track for a night or a few, Bedtime Guidance is here to help you find your way back to quality and consistent sleep, without putting the pressure on you to sort out the inconsistencies.
If you're new to Oura, it will take a few weeks for your Oura Ring to get to know you. You can expect to see consistent Bedtime Guidance and insights after two weeks of wearing your ring. This time is required for an accurate baseline to be built so that Oura can provide the most personalized insights relative to your habits and goals.
Bedtime Guidance Inconsistencies
If you have trouble sleeping, or you have an irregular sleep schedule, Oura may struggle to provide consistent Bedtime Guidance. To find out what’s keeping your sleep quality from being at its best, keep a close eye on your Sleep insights and Sleep Score contributors, which are located on the Sleep tab.
For example, identifying that you’re getting less than 20-25% of REM sleep or less than 15-20% of deep sleep on a nightly basis may be a sign that your circadian rhythm is misaligned. This means that you’re sleeping outside of your body’s chronotype, otherwise known as how your internal clock aligns with the sun’s daily pattern. Your chronotype is what determines when you instinctively prefer to go to sleep and wake up. Figuring out your body’s natural rhythm may be your next best step in establishing an optimal sleep schedule catered to your exact needs. Check out The Pulse article on how circadian preferences can help to outline your sleep and wake times.
Get a Glimpse into Your Bedtime Trends
If you're interested in gaining a snapshot into your average bedtime consistency over the course of time, consider checking out Trends . To access Trends, tap on the menu in the upper left-hand corner of your Home tab > then, Select Trends .
Upon opening Trends, you'll see a 'Bedtime' quadrant displayed in the mid-right of the screen. Here, you'll see your average bedtime over the past 7 days, displayed in large font. You'll see a small Trend arrow to the right of this value, which indicates if your average bedtime has been getting earlier or later in the past 7 days compared to the 7 days prior. You'll also be given a rating, which indicates if your bedtime over the past 7 days is optimal, good, or something you may want to pay attention to.