Put a ring on it

What I found out after a month of tracking my health with tech. ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ ͏   ­ [Healthline]( [Wellness Wire]( In a Nutshell I’d never been interested in tracking my fitness. I don’t wear a watch, smart or otherwise. I don’t [monitor my blood sugar](, count my steps, or get paranoid about the “macros” in my meals. Nope, I go more by feeling, and that’s been fine up to now. But lately, I’ve become more curious about whether I’m as healthy as I assume I am. Over the summer, I decided to try wearing a fitness tracker ring to see what it could tell me about myself: Quite a lot, some of it surprising! Today, I’ll share how it’s been going and what I’ve learned so far. But first, here’s what’s new in health and wellness this week: • [Drinking coffee in moderation is linked to a lower risk of two chronic conditions]( • [Expert Q&A about restless leg syndrome]( • [Why this ‘Liquid Gold’ supplement from cows is trending]( Let’s run the numbers. Tim Snaith Newsletter Editor, Healthline Written by Tim Snaith September 27, 2024 • 6 min read [How to find out if you’re a Sleep Ninja]( what’s got us buzzing [How to find out if you’re a Sleep Ninja]( When I returned from my last vacation, I found the [Ultrahuman Ring Air]( waiting for me on the welcome mat. I’ve worn it for around 2 months, so it’s time to share my experience. First of all, it looks and feels great — it’s light, durable, and comfortable (you get to choose the size and style using a nifty little kit). But it’s the sophistication of its features that impressed me. Here’s why. Sleep: The ring’s ability to track my sleep stages has been eye-opening. The ring communicates with a smartphone app and shares my heart rate, movement, blood oxygen, and temperature data every morning. It then crunches the numbers and gives me a sleep score, along with an assessment of how restorative my sleep was, and whether or not I’ve racked up a “sleep debt” that will need to be paid off later. This morning I achieved a sleep score of 94, which makes me a “Sleep Ninja” with 7 hours and 15 minutes of sleep in 3 full cycles. Of that, 2 hours were spent dreaming in [REM sleep](, and all my Sleep Index measures were optimal, apart from my Heart Rate Drop, which was merely “good.” Still, not bad. Not so long ago, I’d need to spend a night or 2 wired up in a sleep laboratory to see this sort of detail. But my ring is steadily building up a huge store of sleep data, giving me a day-by-day account of how I’m doing. As far as sleep is concerned, really pretty good. Heart health: Another data point I like to check is my Cardio Age, which is calculated using my capacity for exercise (aka [VO₂ max](), [resting heart rate](, and [heart rate variability]( (HRV). My VO₂ max and heart rate are both “excellent,” but my HRV needs a little work because I need to relax more. Last week, it was fully 2 years short of my actual age — though this week, it’s back to reality. Caffeine: One really cool feature is the daily announcement that my “Caffeine permissibility window” has opened. This means I’ve entered the time of day when drinking coffee will likely have the most noticeable and beneficial effect on my energy level. Honestly, though, I’ve usually had a cup or 2 before the curtains are drawn on this particular window, but one day I promise to heed its advice. Just not today. Thanks all the same. I also like that I don’t need to keep it connected to my phone all the time. [In a previous Wellness Wire]( I wrote about the joy of leaving my phone at home while walking or riding. The ring still works because it stores all my steps and bio readings for up to 3 days between check-ins with the app. Smart. Is there anything I don’t like about it? Battery life could be better. It lasts about 3 to 4 days between charges, which is fine, but the app nags me about recharging even when I have a day or so left. I don’t need that pressure — it makes my heart rate spike. More generally, the novelty is wearing off a little. I find myself checking my sleep score only every other day, not every morning. And I’ve learned to ignore the dire warnings about getting more sun exposure (I get plenty, it just doesn’t have a sensor for that). Plus, I felt cheated when it didn’t pick up that I cycled 33 miles in blazing sunshine a couple of weeks ago. To Ultrahuman’s credit, they keep adding new functions and features to interested users. There are paid-for [AFib detection]( and cardio plugins, plus jet lag, weight loss, and ovulation plugins coming soon. They also offer separate blood glucose and home air quality monitors that work with the ring to provide a holistic picture of each user’s health and environment. Overall, I’ve enjoyed getting instant access to all this health and activity data through this ring. It should prove valuable in the long run — not as a diagnostic tool, but as a way to increase my awareness of my body's patterns and rhythms. Insights about my sleep quality, movement, and other biometric data help me understand how my lifestyle choices affect my overall well-being. If you’re interested in learning more about your own health, you may want to consider trying wearable tech like this. There are [plenty of options]( at different prices that monitor various health data points. One thing to check with your doctor is how they may [interact with other devices like pacemakers and implants](. Otherwise, happy tracking. [The best fitness trackers]( Great finds Digit widget [Casper Essential Pillow]( [Casper Essential Pillow]( After my experience with the Ultrahuman Ring Air, I've looked at some other options in the smart ring market. The Oura Gen 3 Horizon caught my eye. It tracks sleep, activity, stress, and heart rate like the Ultrahuman, but what I find extra appealing is its integration with over 40 apps and its discreet, durable titanium design. For those curious about comprehensive health tracking without the bulk of a smartwatch, the Oura Ring might be worth considering. It's even [HSA/FSA]( eligible, with a free first month of membership to test its full capabilities. Whether you're an ultramarathon runner or simply health-curious, this smart ring could be a valuable addition to your wellness toolkit. [SHOP NOW]( Every product we recommend has gone through either [Healthline's]( or Optum Store’s vetting processes. 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By using this Optum Perks service, we may receive a tangible benefit. health stories you need What we’re reading next [] ⚖️ [Are weight loss drugs right for you?]( It’s about balancing your need and the potential risks. 🧮 [Counting the costs of caregiving.]( How caring for someone with Alzheimer’s can affect more than your finances. 🤮 [Can you cough so hard you vomit?]( Yes, it happens. Here’s what that means. 🤗 [A happier gut, a happier you.]( Sign up for Bezzy IBD Lessons to put you back in control of your Crohn’s or ulcerative colitis. That’s all for today! Wellness Wire will be back on Monday, just in time for breakfast. 🎤 Over to you: Have you tried any fitness tracking devices? I'd love to hear about your experiences! Drop me a line at [wellnesswire@healthline.com](mailto: wellnesswire@healthline.com), and you might see your quote featured in an upcoming edition!️ Until next time, [healthline]( Take care of yourself, and we’ll see you again soon! 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