How to improve your Oura deep & REM sleep

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Oura ring and Oura mobile app

Oura ring measures your deep and REM sleep so you can check if your sleep quality, regeneration is poor or optimized.

Many professional athletes use Oura ring for performance monitoring. If the sleep score is low (readiness), it means no hard exercises is allowed.

The NBA purchased 2000 pieces of these 300$ rings to help their athletes measuring heart rate variability, readiness metric, temperature, respiratory rate. They also used it to detect early signs of flue and coronavirus.

Oura ring is considered to be the best Sleep tracker on the market

7 Hacks for better OURA sleep scores

Improving your sleep quality is one of the best and cheapest interventions you can take in order to gain massive benefits. Such as:

  1. Improved energy levels
  2. Better mental focus
  3. Less irritibality, craving for sugary foods
  4. So much easieer to loose weight
  5. Increased ability to build muscle ( improved growth hormone secretion)
  6. Better immunity & less illness

You can see, sleep plays a huge role in almost everything.

Now let’s see which daily habits are the most influental regarding deep & REM sleep.

1.Block blue light at least 2 hours before going to bed.

Blocking blue light has been shown by many scientific studies to improve melatonin secretion & levels. Melatonin is an essential hormone which play a huge role in sleep quality and cell regeneration.

Melatonin is produced in our body during the day by full-spectrum sunlight (sunglasses and prescription glasses are not advised – they block out healthy UV-A and UV-B rays). Read more why sunlight is actually healthy and why dermatology says the opposite (there is no scientific evidence that sunlight causes any type of cancer).

So you want to spend healthy sun-exposure time without sunscreen and sunglasses. You can read our in-depth guide on how to not get burnt even if you are relatively pale.

Melatonin secretion (meaning melatonin is released into the bloodstream) is blocked by blue light comming form LED lights, phone screens, TV, etc… Nearly every light source produces unhealthy, junk blue light. In order to solve this issue, you need to block blue light.

Our blue blocking night-time glasses are specifically designed to block all sleep-disrupting blue and green light.

2.Ground your body during sleep

Grounding (also known Earthing) the body has been shown by numerous studies to improve circadian rhythm, lowers cortisol (stress) levels at night, and also decreases inflammation the root cause of many modern diseases.

To learn more about Earthing benefits & tips and tricks check out our other short post. You will love it.

Earthing also called grounding is as simple as going barefoot in wet soil or grass. Our earth is negatively charged so when you connect to it with bare skin you can literally soak up the inflammation-fighting electrons. Our body is a bioelectric organism. Our heart and brain and every other organ produce microcurrents. This is also used by doctors to measure heart activity (EKG) and brain waves in order to know what is the problem.

In this short video you can check how our bioelectric body is overstressed by Wi-Fi, 4G, and simple electronic devices

Our Grounding & Earthing sleep bed sheet and mat is an excellent way to ground your body during sleep.

3. Stop eating at least 3 hours before going to bed

Eating food before sleep is a major circadian rythm disruptor. Dr Satchin Panda in his book Circadian Code explains how eating impacts our hormonal sysytem. Eating in the wrong time can litterally make us more fat and ruin our sleep quality.

It is advised to schedule your mealtime in an 8 hours window. There are tremendous benefits of intermittent fasting which means you only eat in an 8 hour period every day. If you want to optimize your Oura sleep score or just get shredded this summer try intermittent fasting.

In order to maximize the efficeny of fasting you might want to eat more healthy fat and reduce processed foods and carbs.

A good eating plan example:

  1. Breakfast (right after waking up): A good amount of healthy fat and protein (pork, beef, chicken)
  2. Lunch: 1AM-3AM. A healthy keto, carnivore lunch.
  3. Dinner: Nothing

This meal plan is not for everyone. I know there are a lot of people who can not do it because of family things. Feel free to make similiar eating plans. There are tremendous variations to intermitent fasting, such as OMAD (one meal a day) and so on.

4. Watch the sunrise and sunset.

Watching the sunrise is safe if the Sun is at the horizon levels, since at this level there is no UV rays which could damage the retina.

This is a very effective way to optimizing the circadian rhythm. The master center of circadian rhythm is located in the hypothalamus. It is responsible for directing sleep patterns & hormonal releases such as cortisol and melatonin (1).

In the eye there are so-called photoreceptors which are the main signals for directing the circadian rhythm. If you have disrupted circadian rhythm it means your body will produce cortisol at night and stops the release of melatonin. This can lead to:

  • chronic stress & fatigue
  • poor sleep quality
  • weight gain
  • high sugar levels
  • overstimulated thyroid

5. Spend time outdoors

Sunbathing or just staying outdoors without sunglasses increases serotonin levels which converts to melatonin at night.

Without full spectrum sunlight our biological clock will not function correctly. Artifical lights such as LEDs, fluorescent tubes, phone screens emit huge amounts of HEV (high-energy blue light which not only damages the retina but also lead to circadian rythm disorder.

Furthermore these energy efficent lights does not produce infrared light which counters damaging effects of blue light. Infrared rays have been shown to heal and regenerate cells.

Sunlight is always balanced with infrared light so you don’t have to worry about blue light from the Sun.

6. Turn off Wi-Fi, use airplane mode on your phone

Non-native electromagnetic frequencies (nnEMF) has been shown by numerous studies to disrupt sleep patterns and increase apoptosis (cell death) because of the oxidative effect.

  • Turn off Wi-Fi
  • Turn off your phone (or put it on airplane mode)
  • Make sure you are not close to a cell phone tower
  • Make sure that your bedroom EMF levels are low
  • Possibly turn off all electricity

Check your bedroom with a certified EMF expert. It is common that some unknown EMFs are polluting one’s room. It can literally ruin sleep quality so it is that important.

Shielded healing offers all round solution for EMF mitigation & shielding

In this video Dr Mercola and Brian discusses how electrosmog effects our sleep and body:

7. Sleep in a cold room.

Sleeping in a relatively cold room as opposed to a hot room has been shown by numerous studies to improve sleep quality, such as [1, 2, 3,]:

  • Melatonin levels (sleep & antioxidant hormone)
  • Helps you fall asleep faster
  • Helps with deep & REM sleep

The optimal temperature you may want to aim for is between 15°C-18 °C
(59°F-64.5°F). Try to experiment what is the ideal for you.

There are several solutions for decreasing your body temperature at night.
Your body naturally lowers body temperature at night to improve regeneration and relaxation at night.

To help your body switch into night-mode you might use these techniques to cool down your body:

  • Take a cold shower before going to sleep
  • Use a specially designed blanket which is chilled:
    1. Chiliblanket: hydro-cooled weighted blanket

So that is it. Do not forget to comment your hacks which helped you with better Oura sleep score.


Jakab Jacsó
Jakab Jacsó

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Disclaimer: Our advice is evidence-based, but always consult with your healthcare provider for personalized recommendations.

About Jakab: Fitness enthusiast, wellness advocate, and your partner in health.

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