Oura Ring Gen 4
OuraTitanium smart ring with research-grade sleep tracking — HRV, heart rate, blood oxygen, skin temperature, and sleep stage detection. 5–7 day battery life. The most unobtrusive sleep wearable.
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Related Protocols
Structured routines that use this product or are in the same category.
Wind-Down Protocol
A 90-minute pre-sleep sequence that systematically shuts down every stimulus keeping you awake. Light, temperature, screens, stimulation — each one gets addressed in order. This is how you fall asleep in under 10 minutes.
Sleep Temperature Protocol
Your body needs to drop 2–3°F in core temperature to initiate deep sleep. This protocol uses your smart mattress and room climate to engineer that drop automatically — cooling aggressively at sleep onset, holding cold through deep sleep, then warming before your alarm.
Caffeine Cutoff Protocol
Caffeine has a half-life of 5–6 hours. That means a 2pm coffee still has 50% of its caffeine in your blood at 8pm. This protocol structures your caffeine intake so it fuels your morning without wrecking your night. Simple rules, massive impact on sleep quality.