I Tested the Oura Ring Gen3 for a Month—Here’s My Honest, Unfiltered Review

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If there’s one thing I can count on, it’s hearing my family talk about their Oura rings whenever I go home. My dad, the #1 Oura ring champion in my life, took things so far as to wear his Oura ring on his fourth finger instead of his literal wedding band, lol. So naturally, when I was offered the chance to test out Oura’s Generation 3 Ring for Cosmo and give my completely unfiltered review of everything I liked, loved, and didn’t quite love, I jumped on it.

(P.S. You can take up to $100 off an Oura ring from now and until November 27 as part of the brand’s Black Friday sale!)

Haven’t heard of Oura? The brand makes smart rings that measure biometrics like temperature, heart rate, blood oxygen, sleep, and stress levels directly from your finger. Think of it like a smartwatch, except lighter, stronger, prettier, and much easier to wear discreetly—you’ve probably seen tons of people sporting an Oura ring without even realizing it. Even celebs like Kim Kardashian, Gwenyth Paltrow, and Jennifer Aniston are fans. Basically, the Oura ring is the smartwatch’s cooler, younger sister and she’s about to take over.

After a month of testing the Oura Gen3 Ring, I’ve concluded that if you want to 1. learn more about your body, 2. feel like you’re living in the Year 3000, and 3. see if all the health habits you’re blindly implementing are actually working, I highly recommend the Oura ring. Also, you can use it to pretend that you’re married so that distant relatives stop asking you about your love life over the holidays, hah.

If you’re debating whether the splurge is worth it, keep scrolling, because I’m about to break down the ordering process, price, and pros and cons for you.

a group of metal blocks

Oura

Picking out your ring

I knew I wanted to try the newest third generation of the Oura ring, so the first order of business was figuring out what size and color to order. Pro tip: Oura offers free, 3D-printed sizing kits that you can send straight to your front door! You’ll get eight plastic ring sizers, from size 6 to 13, to try on at home.

text

Oura

I typically wear a size 5, but that isn’t offered, so I wore the size 6 tester and it actually ended up being the perfect size to accommodate the slight swelling that happens in the morning. Finally someone put a ring on it! (Me. It was me.) Note that if your ring feels too tight in the morning or too loose at night, you can easily switch it to another finger throughout the day.

Oura recommends putting on the ring and then making a fist—and if you see a little gap between your finger and the ring, to go a size down.

As for colors, the chic ring comes in subtle shades of gold, rose gold, silver, titanium, dark gray, and black—all lovely choices, but I knew I wanted to order it in gold so that my Oura ring would blend seamlessly with my usual gold jewelry stack.

How does it work?

“The Oura Ring’s research-grade sensors pack state-of-the-art heart rate, HRV, temperature, activity, and sleep monitoring technology into a discrete, comfortable ring that you’ll forget is there but never want to take off,” explains Jason Russell, Oura’s Senior Director of Product.

The ring itself is a slightly thicker, yet super lightweight, metal band with tiny sensors on the inside that pick up all sorts of health data—it can even track your blood oxygen levels by shining a little red light into your finger and then measuring how much light is reflected back. There’s a tiny little divot in the Gen3 ring that should be aligned with the palm side of your finger to track the best results.

Each morning, the Oura app (v easy to set-up, btw) gives you a Sleep Score, an Activity Score, and a Readiness Score, which I used to help determine whether I was ready to take on an extra-challenging workout or whether I should probably squeeze in a nap at some point in the day. And FYI: the extensive data that Oura gives you is pretty easy for a regular person (hello, that’s me, your friendly neighborhood Cosmo editor who knows nothing about STEM) to interpret. Win-win!

a black cell phone

Oura

But, like, how much does the Oura ring cost?

The Gen3 Oura ring comes in two styles—the classic plateau Heritage design with four metal options, starting at $299, and the sleek Horizon design with six metal options, starting at $349. Both styles have identical hardware capabilities! In addition, the Oura membership (which you’ll need to track your health trends and use the app to full capacity) is $5.99/month after the first month free with purchase, which is totally affordable considering I typically spend more on a single cup of coffee. Girl math!

And you do NOT want to sleep on Oura’s Black Friday and Cyber Monday deals! As of right now, you can score major discounts on the tech device this weekend only. Until November 27, take $30 off Black and Silver, $50 off Stealth and Brushed Titanium, $70 off Gold, and $100 off Rose Gold rings.

Heritage Stealth Ring

Oura Heritage Stealth Ring

Now 10% Off

First impressions

In order to properly test my Oura ring, I wore it almost 24/7. I took it off while lifting heavier weights (just in case) and while doing some hands-on baking (so I didn’t accidentally bake my ring into a dinner roll) but the ring is totally waterproof, so I wore it in the shower, to bed, while traveling, while working out, in the office, out on a Friday night, and even during a trip to the beach. As long as your ring is well-fitted (hence my rec to use the free sizing kit), you shouldn’t be worried about it falling off—I always knew that it was either on my finger or charging by my bedside table.

Also, v important to note that the Oura ring is surprisingly comfortable. Back when I used to wear a smartwatch, I had the terrible habit of taking it off in my sleep in the middle of the night—but I’ve never had an issue with wearing my ring to bed. Plus, I was pleasantly surprised (!!) to discover that the ring charges fairly quickly, and that the charge usually lasts for multiple days.

Sleep tracking

I was mainly curious about the Oura ring because I had a feeling that the detailed sleep tracking would give me a way to track whether my sleep routine (mouth tape, supplements, tart cherry juice, breathing exercises, listening to brown noise, etc) actually made a difference or not. And boy oh boy was I right—I could see tangible evidence that magnesium supplements help me stay asleep all night, whereas a late dinner and drink always led to restlessness.

Each morning, the Oura app gave me a Sleep Score of 0 to 100, along with a couple of graphs displaying how I slept the night before. Over the month-long testing period, I learned that I fall asleep incredibly quickly—and that’s not always a good thing. I also thought that I slept through the night every single night, but apparently, I have intermittent periods of wakefulness pretty consistently. Yikes!

But whenever my Sleep Score was lower than I’d prefer, all I needed was a well-timed 20-minute power nap (don’t sleep on those, people, you will feel #REFRESHED) to bump up my score. As a chronic overachiever and nap aficionado, the fact that I could see how a quick daytime snooze improved my Sleep Score was one of my favorite features of the Oura ring.

a screenshot of a computer

Courtesy of Hannah Oh

Fitness tracking

The best part of Oura’s fitness tracking capabilities? The step tracker, baby!! The Oura ring, which I wore 24/7, picked up a much more accurate step count (9000 to 10,000 steps a day) than the rough estimate in my iPhone’s Health app, which usually registered only 7000 to 8000 steps a day. That’s not only ~incredibly satisfying~, but also v helpful as my app would take the previous day’s total activity into account when recommending how much exercise I needed today. And I’m not personally a calorie counter, but they do offer that particular insight, as well.

When you exercise, the Oura ring will detect activity and suggest a category for tagging that workout. I found it wasn’t always 100% accurate in knowing what activity I had done (one time it suggested sports after I carried my groceries up multiple flights of steps) but you can easily manually select your workout before logging it. Note that the Oura ring isn’t the best at automatically tracking the caloric burn from non-cardio activities like strength training or weightlifting, though, and depending on how heavy you’re lifting, you might want to take your Oura ring (as you would any ring) off—just in case.

a screenshot of a phone

Courtesy of Hannah Oh

Cycle tracking

If you’re someone who recently landed on the cycle syncing side of TikTok, listen up! Not only does the Oura ring record your steps and sleep—it’ll also help you track your monthly menstrual cycle based on the subtle body temperature changes that happen in each phase. It even accurately predicted my period start date (!!) during the first month of testing, even though you’ll want to give your ring 90 days to start sending ~optimal~ predictions.

A couple weeks into testing the Oura ring, I started to notice an elevated temperature in my Oura app along with some pretty trash Readiness Scores (like, 40 out of 100). So, of course, I promptly texted my parents to ask them if they thought I was maybe getting sick. But then I hopped on a call with Neta Gotlieb, Oura’s Reproductive Health Lead, who informed me that I was probably just in the luteal phase of my menstrual cycle.

“One of the most robust signs across the menstrual cycle is temperature,” Gotlieb explained to me. “The body goes cool, warm, cool, warm throughout the cycle where the follicular phase is cool and the luteal phase is warm. You’ll start seeing these beautiful patterns that are really easy to eyeball in the app.” Body literacy FTW!

chart

Courtesy of Hannah Oh

“And if you’re trying to conceive,” Gotlieb noted, “Oura has a partnership with Natural Cycles where anyone using the Fertility Awareness Method can basically replace the 5 A.M. temperature checks because the ring passively, continuously collects your temperature data.” Thanks to your Oura data, you can check your daily fertility status in the Natural Cycles app—how cool is that?

Pros and Cons

Debating whether or not to buy one? Here are some things you should keep in mind before investing in the Oura ring:

Pros:

    • Incredibly lightweight and comfortable
    • Super discreet
    • Waterproof
    • A charge that lasts multiple days
    • Great range of metal options
    • Tons of health insights that watches don’t offer
    • Breathing and meditation exercises on the app
    • Seamlessly easy set-up with little to no learning curve
    • Comes with a free sizing kit for your perfect fit

Cons:

    • Doesn’t come in half sizes
    • Can’t be tracked down via Bluetooth if you lose your ring
    • Requires a subscription with a $5.99 monthly fee to unlock all data capabilities
    • Won’t receive notifications like a smartwatch (I personally prefer that as I don’t want my texts popping up at all times)

So, is the Oura ring really worth it? Short answer: YES.

Oura Heritage Gold Ring

Heritage Gold Ring

Oura Heritage Gold Ring

Now 10% Off

If you are looking for an easy-to-use, discreet wearable device that’ll help you figure out exactly what’s happening in your body, the Oura Gen3 ring might just be worth the splurge. The 24/7 ring is completely comfortable, charges super quickly, and provides extensive, easy-to-interpret data for anyone looking to dive deeper into understanding their sleep, exercise, stress, breathing, heart rate, and menstrual cycle. You can spend pre-tax FSA or HSA money on the monthly $5.99 subscription, and you can wear the Oura ring while showering, washing your hands, or even scuba diving without damaging it at all.

IMO, she’s a keeper—and doesn’t that have a nice ring to it?

Why trust us?

Hannah Oh is a self-proclaimed nerd for biometrics and sleep optimization. Along with writing about the best sales and deals to spend your hard-earned money on, she has tested a variety of sleep-tracking devices and wearables on her quest to create the perfect bedroom sanctuary in the middle of noisy New York City.

Headshot of Hannah Oh

Hannah Oh

Assistant Shopping Editor

Hannah is the assistant shopping editor at Cosmopolitan, covering all things from cute apartment decor to trendy fashion finds, TikTok products that are actually worth your $$$, and the perfect gift to buy for your boyfriend’s mom. She previously wrote for Seventeen and CR Fashion Book. Follow her on Instagram for hot takes on red carpet fashion and unhinged updates on the books she’s reading on the train. 

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