Data · Wearables · 11 min read
One Year of Oura Data: What Actually Moved My Sleep Score
Published Dec 22, 2025
I wore my Oura Ring every night from December 2024 through December 2025. That's 358 usable nights after travel and one bout of flu. Here is what a year of data taught me - what mattered, what didn't, and what I quietly stopped doing.
The wins
| Habit | Avg impact |
|---|---|
| Bedtime within a 30-min window | +6 sleep score |
| Last coffee before 12 p.m. | +4 sleep score |
| 10-minute walk after dinner | +3 sleep score |
| Room temp at 18°C / 65°F | +3 sleep score |
| Magnesium glycinate, 60 min pre-bed | +3 sleep score |
The losses
| Habit | Avg impact |
|---|---|
| One glass of wine with dinner | -8 deep sleep min |
| Late intense workout (after 8 p.m.) | -5 HRV overnight |
| Doomscrolling in bed | -4 sleep score |
The thing I almost missed
For three months I had a beautiful sleep score average and inexplicably low deep sleep. It took me way too long to trace it back to a "harmless" nightly kombucha. Small amounts of alcohol, even 4%, showed up in the data every time. I stopped, deep sleep came back within a week.
What the data made me buy - and skip
This year of tracking is the reason I finally sat down and ran the big supplement comparison. The habits above are free, but the right blend in the evening was worth another few points on top - see the full write-up below.
Read next
The 12-supplement comparison I built out of a year of tracking.
Sleep Supplement Comparison 2026 →