An Introduction to Your Sleep Score
If you’re curious about how your Sleep Score is measured, what determines a “good” score and how you can work to improve this metric, you’ll find your answers below.
How Oura Measures Your Sleep Score
Oura analyzes your sleep by measuring the dynamics of your resting heart rate, body temperature, movement, and time spent in specific sleep stages, including light, deep, and REM. Oura’s proprietary algorithms combine these measurements into a summarized picture of your unique sleep patterns.
Your Sleep Score is meant to provide you with a holistic perspective of how well you're sleeping on a daily basis (think: overall sleep quality). It’s calculated according to multiple factors, including your total sleep time, sleep efficiency (the percentage of time you spend asleep during the night), latency (the time it takes you to fall asleep), among other metrics found in the Sleep tab in your Oura app.
Your Sleep Score is meant to guide you in a positive direction if you’re sleeping less than you usually do or less than the recommended average for someone your age. It’s also meant to reward and encourage consistency if you're regularly reaching a score above 70.
Here's how you can expect to see your Sleep Score displayed in the Oura app:
What’s Considered a Good Sleep Score?
The goal is not necessarily to supercharge yourself to a 100 every single night. If you’re consistently sleeping somewhere between 7-9 hours per night (the recommended average by the American Academy of Sleep Medicine) and not deviating too far from your regular total sleep time, you’re sleeping enough and doing well. This is why a score closer to 85 is still considered a gold standard from Oura’s perspective on health and wellbeing.
Naturally, some nights you'll sleep less and that’s perfectly okay. One, or a few nights of poor sleep won't ruin your Sleep Score forever. Anywhere between 70-84 is still considered good; however, scoring below 70 is a sign from your body to place more emphasis on getting the quality rest you need.
How to Act on Your Sleep Score
It’s helpful to keep in mind that your body knows what it needs and will provide you with the signs required to achieve balance. Your Sleep Score is designed to serve as a reminder of those needs. If you find yourself scoring below 70, it may be time to focus your attention on gaining momentum toward the 85 range.
Some smart tips for improving your Sleep Score include:
1. Set aside enough time for sleep. If you’re sleeping less than 7 hours a night and feeling the negative effects of this sleep debt, you likely need to expand the window you allocate for sleep.
2. Cut off screen-time at least an hour before bed.
3. Stick to consistent sleep and wake times. Remember, consistency is key to maintaining and, or improving your Sleep Score.
4. Limit strenuous exercise, heavy meals, and alcohol consumption ~3 hours prior to your bedtime.
5. Create a nighttime routine that helps you relax and unwind before getting into bed, such as taking a hot shower/bath, reading a book, doing some light yoga, or practicing mindfulness with Moment .
For more information on your Sleep Score, please visit The Pulse.