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Sleep diary · watches and rings
Use your Oura Ring sleep in a sleep diary
Export your Oura Ring data from the Membership Hub and bring your sleep into a free, private sleep diary for insomnia (CBT-I). Step by step.
Step 1: export your data
- On a computer, sign in at oura.com (Membership Hub).
- Click your profile picture, choose Export data, then Request your data for all time.
- Oura emails you when it is ready (it can take several days).
- Download the zip from that email.
Step 2: bring it into the diary
Open the sleep diary, tap From my watch or phone, then Choose file and pick the zip from Oura's data export (or the sleep.csv inside it). You will see every night it found; tick the ones to add.
What the diary reads
Bedtime start and end, how long it took to fall asleep, time awake and total sleep for each main sleep. Naps go into the nap field.
The older export from cloud.ouraring.com (Trends → Download Data) also works if you still have one.
🔒 Your file stays with you
The file is read inside your browser, on your own device. It is never uploaded to WhySigh or anyone else. The nights you add are saved in your browser, and if you sign in, as an encrypted copy only you can read.
🧭 Why you still check each night
Studies that compare watches and rings with sleep-lab tests find they estimate total sleep fairly well but are least accurate at telling when you are awake. And chasing better tracker numbers can itself make sleep worse; sleep researchers call it “orthosomnia”. A sleep diary for insomnia is about the night as you lived it, so the imported times are a starting point you confirm.
Sources: Kainec KA, Caccavaro J, Barnes M, et al. Evaluating accuracy in five commercial sleep-tracking devices compared to research-grade actigraphy and polysomnography. Sensors. 2024;24(2):635. → · Baron KG, Abbott S, Jao N, Manalo N, Mullen R. Orthosomnia: are some patients taking the quantified self too far? J Clin Sleep Med. 2017;13(2):351–354. →
Other watches and rings
Common questions
Which Oura file does the diary use?
It reads sleep.csv from the export (one row per sleep). You can pick the whole zip; it finds the right file.
Will my Oura sleep score show in the diary?
No. The diary keeps to the times a sleep diary for insomnia uses: bedtime, time to fall asleep, time awake, wake-up and get-up time.
Is my health data uploaded anywhere?
No. The file is read inside your browser on your own device. Nothing is sent to WhySigh or anyone else.
Does it cost anything?
No. The sleep diary and the import are free, with no ads and no sign-up.
Can a watch diagnose insomnia or sleep apnea?
No. A watch can help you notice patterns, but only a clinician can diagnose a sleep problem. Loud snoring, gasping at night or heavy daytime sleepiness are reasons to see a doctor.