Self-reflection, meditation, and using the Oura ring to improve health
Sleep tracking
4/12/2023
I have been using the Oura ring for 6 weeks now. It is fascinating to correlate physiological parameters measured from a tiny sensor surrounding my left forefinger with my mood and the level of energy I subjectively feel myself.
For the first time on Tuesday morning after the Easter vacation, I scored "Sleep" and "Readiness" higher than 90. What were the factors contributing to it?
I have learned that the following adjustments have the biggest impact:
- meditation (60 min length) 1-2 hours before going to bed
- light stretching exercises to remove muscular tenderness from sitting work
- no eating after 6 p.m.
- no reading in bed
- avoidance of any activating thoughts in the evening (whether intellectual or discussing matters that trigger emotions)
I also noticed that the reduction of salt consumption improves overall well-being, because of less fluid stored in the soft tissue and less strain on the kidneys from high sodium levels. By tracking the consumed food cooked at home I limit my consumption to 3 g per day (in winter/spring).
What makes falling asleep smoothly and having more quality of sleep? Just before falling asleep, I direct my last thoughts to positive events that occurred in the past and I use earplugs so that especially the valuable deep sleep phase is not interrupted by environmental noises.
If I look into the history of my notes regarding my mood and compare them with the measured scores of "Sleep" and "Readiness" I do not sense a strong correlation from a day-to-day perspective.
Probably the subconscious mind being triggered by dreams and by unpleasant events or recollections have the biggest negative impact on the mood. To overcome this it is important to reflect on the possible reason for unease. Distancing myself from my thoughts is most effective. After all, I am not my thoughts. Maintaining hygiene in thinking is as important as physical hygiene.
The resting heart rate and especially the heart rate variability, are quite sensitive surrogates for feeling well. Both are most efficiently optimized (to lower HR and higher HRV) through meditation and good sleep.
A good mixture of physical exercise (both endurance and resistance training) promotes the "Activity" score, the third main score shown in the Oura app. Phases of high power must be balanced by restful periods, otherwise, the three scores together cannot be maintained at high levels.
The positive effects of a healthy lifestyle manifest themselves mostly through the compounding effect of consistent habits and regularity. Individual values shouldn't be used as a gauge, rather working on factors rendering a positive trend is more beneficial.
Aligning with the personal circadian rhythm and maintaining positivity in life, avoiding compulsive thoughts and negative emotions are of key importance to health. (This is a claim without rigorous scientific contemplation/testing. If you believe in it and it feels right for you, don't bother about the lack of scientific evidence!)
One lesson I have also learned is that getting rid of poisonous relationships is of utmost importance. A human should not feel obliged to maintain unhealthy relationships, no matter how seemingly close some other person "should" be because of societal programming (talking about relatives). Periods of extensive negative emotions or stress from dysfunctional relationships are nagging at the very core of physiological and mental health.
The Oura ring is a helpful aid to support a self-determined and self-reflected lifestyle. It serves as a reminding "friend" and has a strong nudging effect. It improves also the biofeedback process. The effect and cause of changes in life can be correlated quantitatively, ultimately leading to pleasant rewards that stem from the psychological effects of incentives and motivation.
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