Buzz
This article is part of Find Your Fit Tech, Mytour's guide to fitness wearables. I explore whether these devices truly enhance your health, how to choose the best one for your needs, and how to maximize the insights they provide.
A fitness tracker’s role extends beyond workouts or daily step counts. Some devices are exceptional at monitoring sleep duration and quality, while others help determine when you’re fully recovered and prepared for your next activity. Below are my top recommendations in this category.
Key features to consider in a sleep and recovery tracker
Unlike our other buyers’ guides, which focus mainly on selecting smartwatches, recovery-focused devices stand apart. While some are watch-like, the top contenders in this category—the Oura ring and the Whoop band—are not traditional watches. Neither features a screen; instead, they collect data and display insights via a smartphone app. Additionally, they aren’t always worn on the wrist, making them ideal for those seeking a minimalist, distraction-free experience. However, this isn’t for everyone. Here are key questions to consider when shopping.
Are you looking for a dedicated sleep tracker or a smartwatch with sleep-tracking capabilities?
Before diving into sleep-specific devices, determine if you need sleep tracking as one feature among many in a multifunctional device, or if you prefer a gadget solely focused on sleep and recovery monitoring.
Many general-purpose smartwatches offer satisfactory sleep tracking. They provide insights into your bedtime, total sleep hours, and often include recovery metrics like resting heart rate. (For example, even my older Series 4 Apple Watch, with its limited battery life, can track sleep duration and resting heart rate—just charge it during your shower.)
I’ll mention a couple of smartwatches below, but if a smartwatch is your primary goal, explore our guides on health tracking and running. You might discover the perfect watch in one of those categories.
Are you comfortable with a subscription-based model?
Both of my top recommendations require a subscription to unlock their full potential. Whoop treats the subscription as its core offering, with the band included as an accessory. On the other hand, Oura provides a ring and basic sleep and recovery scores for free, but detailed insights come at an additional cost.
Do you require precise activity tracking?
While all these wearables claim to monitor your heart rate during workouts, their performance varies significantly.
Oura’s specialization as a sleep tracker stems from the challenge of obtaining accurate heart rate data from a ring during movement. (Longtime readers may remember my 2018 review of the Motiv ring, which excelled as a sleep tracker but fell short for exercise.) Oura transformed this limitation into an advantage: by requiring stillness for accurate readings, it became an exceptional sleep tracker.
However, this also means their later addition of activity tracking isn’t particularly impressive. While it performs better than I anticipated, it’s far from ideal for exercise monitoring. I wear an Oura ring daily, but I switch to a watch when I go for a run.
Whoop outperforms Oura in this area, though it’s not without flaws. I’ve noticed it can struggle with accurately measuring heart rate; readings may appear low, but after adjusting the band, the numbers spike significantly. This inconsistency is a notable drawback. While many find Whoop sufficient for general use, those needing precise exercise metrics might prefer a traditional fitness tracker.
Top sleep and recovery trackers tailored to various needs
Ideal for minimalists: the Oura ring ($299)
This remains my personal favorite; I was captivated by the Oura ring during my review years ago. If you dislike wristwatches and aren’t focused on activity tracking, this device is perfect for you.
The Oura ring delivers precise resting heart rate (RHR) and heart rate variability (HRV) measurements, which are derived directly from its sensors with little interpretation. These metrics offer insights into your stress and fatigue levels. Typically, a low RHR and high HRV indicate you’re well-rested and stress-free. I’ve noticed elevated RHR when I’m unwell, consuming alcohol, staying up late, or undergoing intense weightlifting. Conversely, RHR tends to decrease as your cardiovascular fitness improves.
Oura’s app uses these metrics, along with other collected data, to generate sleep and readiness scores. The sleep score reflects the duration and quality of your sleep, while the readiness score peaks when stress is minimal (low RHR, high HRV). However, I find these scores less insightful than the raw data behind them. Without a subscription, the Oura ring only provides these scores, lacking access to raw data, which diminishes its value.
Oura claims to excel in tracking sleep stages, but no wearable truly achieves this with high accuracy. Focus more on total sleep time, which it measures reliably, rather than time spent in each sleep stage or overall sleep quality.
A crucial point about activity tracking: avoid wearing the ring during weightlifting or pull-up exercises. Its bulk can disrupt your grip and cause discomfort, hindering performance. Additionally, lifting weights can scratch the ring, affecting its appearance. As a frequent lifter, I leave my ring on the charger during gym sessions.
If it’s unsuitable for lifting and lacks precision in activity tracking or sleep staging, why wear it? Simply put, it’s unobtrusive, and I’ve consistently benefited from monitoring my RHR and HRV over the past three and a half years. (I rarely stick with a wearable this long.) These metrics help me gauge recovery from daily training and remind me to prioritize sleep and stress management during intense periods.
Oura ring, $299 for the Heritage design in silver, gold, black, or matte black (“stealth”). A subscription costs an extra $5.99/month, with a one-month free trial upon sign-up.
Top choice for athletes: Whoop band ($249, approximately)
If you’re seeking a device that monitors activities while emphasizing recovery over exercise, the Whoop band is likely your best option.
If you don’t mind wearing a wrist gadget, the Whoop band resembles a watch but lacks a screen (the fabric band covers where a screen would be). Alternatively, you can wear it on your arm, between the deltoid and bicep (referred to as a “bicep band”), which was my preferred method.
The brand also offers sports bras and other apparel with a dedicated pocket for the device. (You remove the small plastic unit from its strap and place it in the pocket.) This allows you to wear it during workouts even if you dislike wristbands or engage in activities incompatible with them.
A standout feature of the Whoop is its 24/7 wearability. Instead of charging the device directly, it uses a detachable battery. Every few days, you attach this battery to the band for about an hour. Once fully charged, the indicator light changes color, signaling it’s ready to be removed.
In addition to sleep tracking, the Whoop monitors activity—though, as mentioned earlier, it’s less precise than traditional fitness devices. (For the most accurate heart rate data, a chest strap is still the best option.)
The app balances sleep and activity—referred to as Strain—as interconnected factors. After a strenuous workout, your Strain level rises, and the app suggests the necessary sleep for recovery. Each morning, it updates your Recovery status and recommends a suitable Strain level for the day’s activities. While I’ve previously noted that adjusting long-term training plans based on short-term recovery changes isn’t ideal, how you interpret the data is ultimately your choice.
Whoop band, free with a $30/month subscription, or $249 if paid annually upfront. A one-month free trial is available, offering a pre-owned device for testing.
Top smartwatch alternative: Garmin Venu 3 ($399)
Garmin’s running watches, including the Body Battery feature, treat exercise and sleep as complementary forces. A well-rested and less active period will keep your Body Battery near 100%, while exercise or stress depletes it. Sleep replenishes it, restoring your energy levels.
For a cost-effective choice, consider a refurbished Forerunner 45 at $119. However, if you’re purchasing a new smartwatch primarily for sleep tracking, the Garmin Venu 3 is my top recommendation.
The Venu 3 includes the Body Battery and a Sleep Coach, which analyzes your sleep duration, compares it to your needs, and suggests an ideal sleep target for the night. These recommendations rely on HRV (a recovery metric from its sensors) and your recent sleep and activity patterns. Additionally, the Venu 3 features nap detection, ensuring naps are logged separately from your main sleep cycle.
Garmin Venu 3 ($399)
