How to Use the Oura App – Oura Help

The Oura App is a personal health companion that helps improve wellness. It interprets your body's unique signals, measures individualized progress, and guides you to make sustainable shifts that unlock performance today and health span tomorrow.

Oura App Experience

The Oura App gives you a streamlined, at-a-glance view into both your short-term and long-term health. It's organized into three sections: Today, Vitals, and My Health. Gen2 users will see a limited view of the app due to differences in Oura Membership features.

The more you use the Oura Ring, the more personalized your experience becomes. At first, the app uses population averages to generate insights. Over time, it builds a unique baseline from your own patterns, making recommendations and trends more tailored to you.

Today

The Today tab surfaces the most important information about your health and will update throughout that day. Each day will look different and contain a different set of features depending on what is most timely and relevant to you. To see historical data, you can use either the Vitals tab or Trends, which can be found in the menu in the upper-left corner of the home screen.

At the top of the Today tab are Shortcuts that provide quick access to your main metrics:

You can select and reorder your Shortcuts by swiping left on the Shortcuts icons, then tapping Customize. You need to select a minimum of three Shortcuts.

If you don't see Customize, make sure you have the latest version of the Oura App installed.

Also within the Today tab are:

Important updates and insights: timely information about your daily health throughout the day
Action items: items requiring or resulting from your actions, such as detected naps, firmware updates, software updates, activities from Automatic Activity Detection, and more.
Recent events: a timeline providing a comprehensive view of your daily activities and decisions
What's new: new features, partnerships, content additions, and more

Vitals

The Vitals tab allows you to discover and reliably find all of your key metrics in one place.

In the Vitals tab, you'll see:

Organized cards: Cards are grouped around the key health areas: readiness, sleep, activity, stress, women's health, heart health, metabolic health, and core metrics (resting heart rate, heart rate variability (HRV), body temperature, respiratory rate). You can tap on each card to go to detailed or trend views.
Dynamic data: Vitals reflects your most current results, scores, and statuses as your data syncs throughout the day. You can navigate between dates by swiping left and right or tapping on the calendar view at the top of the screen. If you don’t see data for a particular date, it may be due to missing data for that day or because the minimum requirements to calculate that specific metric were not met.
Customization: Personalize your Vitals tab based on which metrics are most important to you. Tap on the pencil icon in the upper-right corner, drag categories into your preferred order, and tap Done to save.

Note: Certain features, such as women’s health ones, are opt-in and will only appear once you’ve enrolled in them.

My Health

The My Health tab is designed to help you see the bigger picture of your well-being. By tracking key habits and routines over time, it gives insight into how your daily choices may be shaping your long-term health.

At the top of the tab, you'll find a chart that maps out your Health Areas and their ratings over time, giving you a visual overview of how things are trending. You can tap on the different icons for additional information.

Rating Levels

Each Health Area is rated using four levels:

Thriving (blue): a Health Area looks fantastic. Whatever you’ve been doing to support yourself, it’s working.
Looking Good (green): this is a very nice place to be. You’ve struck admirable long-term balance
Room to Improve (yellow): You may not be exactly where you’d like, but you can reach more solid ground with a bit of steady improvement
Needs Care (red): an area of your health could use some extra love. Consider small, positive shifts in your habits where possible

Health Areas

Tap into any Health Area to open a hub with detailed information about your rating, including both key and related metrics. Health Areas include:

Sleep Health: Your rating is based on your median Sleep Score from the past 14 days
Stress Management: Your rating is based on your most recent measurement of Cumulative Stress
Heart Health: Your rating is based on your Cardiovascular Age
Cycle Regularity: Your rating is based on the variability in length across up to six of your most recent cycles tracked in the Oura App. If your cycle variability during that time is 3 days or less, your cycle is classified as Regular. If your variability is 4 days or more, it will be classified as Irregular.

Baselines and Data Requirements

It usually takes 2–4 weeks of consistent Oura Ring wear to establish your baselines. Wearing your ring regularly, especially during sleep, helps ensure accurate tracking. If there’s not enough data yet, you’ll see a message letting you know that your long-term metrics are still calibrating.

Once your baselines are established, your ratings may update daily or weekly, depending on how each Health Area is calculated. Ongoing data is required to keep your ratings current. If your data falls below the minimum needed, you’ll see a “not enough data” message in the relevant Health Area. The minimum data requirements are:

Sleep Health: At least 7 Sleep Scores from the last 14 days
Stress Management: At least 21 days of valid, continuous data (day and night) within the last 31 days to generate a cumulative stress score for the current week
Heart Health: At least 14 nights of data within the last 30 days

Habits and Routines
The Habits and routines section connects your daily behaviors — such as activity burn, step average, and sleep regularity — to long-term health outcomes.

Tapping on each of the habits will take you to the Trends view. Note the Habits and Routines cards show your rolling 30-day average, where the Trends view shows your all-time average, so the numbers will vary between the two.

A Deeper Look
You can also explore features such as reports, Health Panels, and Chronotype for additional insights into your health patterns.

Other Menus and Functionality

Tap on the + icon in the bottom-right corner to:

Launch Oura Advisor
Log your period if you're using Cycle Insights
Start an Unguided session
Log a meal
Add a tag
Add an activity
Record workout HR

Go to the menu in the upper-left corner to:

View your profile
Go to the My Devices page to see your ring details or set up a new device
Adjust and view your Settings, including managing membership
Access Oura Labs
Access Help
Find your Refer a Friend link
View
Enable Rest Mode
Turn Blood Oxygen Sensing (SpO2) measurement on or off

Tap on the battery icon in the upper-right corner to:

See your device details, including battery level, serial number, Firmware version
Activate or deactivate Ring airplane mode
Show the latest location of your device
Reset or remove your device
Set up a new device

Tap the share icon at the top of the home screen to create personalized stickers with your Oura data. You can copy and save these stickers to your device or share them through email, text, and social media.