Can the Oura Ring Help with Perimenopause? What You Need to Know

Hot flashes, mood swings, and disrupted sleep experienced during perimenopause can often feel disorienting—but wearable tech is finally developing new ways to decode these symptoms and provide real-time clarity.

Enter the Oura ring for women: a sensor-packed, smart ring that's capturing attention not just for its design, but also for its potential to support women through the menopause transition.

Oura’s unique wearable was used to compile an insightful Perimenopause Report, which analyzed over 24 million nights of sleep data from more than 850,000 women aged 40 to 60, including over 100,000 women who self-identified as perimenopausal.^1,2

The results?

Clear trends linking physiological signals to the perimenopausal experience. Here we talk through what the Oura ring is, what the benefits could be and if wearables are worth all the hype.

What the Oura Ring Can Tell You About Your Body

This lightweight smart ring is designed to measure your heart rate variability (HRV), resting heart rate, skin temperature, sleep stages, and respiratory rate. It then syncs to an app that offers personalized insights, making it easy to spot changes and trends over time.³

During perimenopause, these metrics become especially important. Fluctuations in estrogen—especially during perimenopause—may affect certain key bodily functions including sleep quality, core body temperature, and stress response. Oura’s sensors pick up on those changes—even when you don’t feel them yet.⁴

Why Women Are Turning to Smart Rings and Wearables in Perimenopause

The Oura ring is part of a rising trend in smart rings and wearables for women, especially those seeking more control and understanding over their health. Unlike bulky trackers, smart rings offer continuous monitoring without being obtrusive.⁵ You can wear a ring while you sleep—and even in the shower—meaning it’s always on, quietly collecting insights and keeping tabs on your health without interrupting your day.

And, when it comes to hormones, even the subtlest information, is powerful. Skin temperature changes, HRV drops, or irregular sleep may reflect early signs of hormonal shifts.⁶ But as always, it’s best to check in with your healthcare provider first, especially if you’re experiencing any of these symptoms for the first time.

Oura Ring Benefits for Women in Perimenopause

According to Oura’s Perimenopause Report coupled with consumer third-party reviews, it’s clear there are some specific Oura ring benefits for women in perimenopause: ^7,8,9

• Better Sleep Awareness: Women in perimenopause lose two or more hours of sleep per week on average. Oura helps pinpoint when and why sleep is disrupted.
• Tracking Temperature Shifts: These shifts in body temperature often signal hormonal fluctuations before you even feel a hot flash.
• HRV Monitoring: A 20% to 30% decrease in HRV was found in women experiencing mood changes or increased anxiety—a possible early sign of hormone imbalance.
• Daily Trends: The device helps to connect lifestyle choices (like caffeine or late-night screen time) to symptoms.

This kind of biofeedback offers something every woman deserves during perimenopause: clarity and context to anticipate changes, stay ahead of their symptoms, and feel more in control.

Is the Oura Ring Worth It?

With prices ranging from $299 to $349, plus a $5.99/month subscription, many ask: is Oura ring worth it, especially if you’re considering it for perimenopause?

For women who want to track their health proactively, the Oura ring can be helpful. It doesn’t diagnose, but it does provide real-time trends to spark more informed conversations with your healthcare provider.⁹

As wearable tech continues to evolve, Oura stood out to us out for its accuracy, comfort, and women-focused insights.¹⁰

A Wellness Ally, Not a Diagnosis

While smart rings and other forms of wearable tech aren’t substitutes for medical care, they can be powerful allies. Wearable tech can work to reveal how your body is responding to perimenopause behind the scenes – providing you with important information you can then share with your healthcare provider.

It’s clear that we’re entering a new phase in women’s health—one where technology and real-time data offer clearer insights into what’s happening in the body. It’s not just about awareness of symptoms, but about empowering women with data so that they can take more informed actions in regard to their symptom management.¹¹

Coupling data insights from a wearable along with sharing details about specific symptoms you’re experiencing can be a great starting point toward relief.

Staying Informed Through Menopause

The journey through perimenopause—and eventually menopause—is deeply personal, often unpredictable, and may span several years. Menstrual cycles fluctuate, symptoms come and go, and it’s easy to feel caught off guard. But, data can be empowering.

Wearable tools like the Oura ring help you recognize patterns in your symptoms and respond in real time. For many women, this kind of technology provides validation, especially in a healthcare system that may feel less than supportive of midlife concerns.¹¹

Whether you're navigating night sweats, mood shifts, or interrupted sleep, insights from your own physiology can help to improve your self-awareness and lead to more targeted care. You’ve got options—and now, you’ve got data, too!

Resources:

1. https://ouraring.com/blog/wp-content/uploads/2024/10/241018_Perimenopause-Report.pdf?srsltid=AfmBOop9MrGV65av57UKPdepWoeXuZQL5KEgs-iw5MeK9EhQwT_RwFSn
2. https://www.businesswire.com/news/home/20241021947633/en/URA-Releases-First-Ever-Perimenopause-Report-Using-Smart-Ring-Data
3. https://ouraring.com/how-it-works?srsltid=AfmBOopvWeigeZ5V7pUtB1Ahd-uu9DNjidCyMzhlOpEKZBaZrg14n7kP
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC11416332/
5. https://www.aarp.org/personal-technology/smart-ring-guide/
6. https://sleepreviewmag.com/sleep-health/demographics/sex/sleep-loss-patterns-during-menopausal-transition-identified-via-smart-ring-data/
7. https://ouraring.com/blog/wp-content/uploads/2024/10/241018_Perimenopause-Report.pdf?srsltid=AfmBOop9MrGV65av57UKPdepWoeXuZQL5KEgs-iw5MeK9EhQwT_RwFSn
8. https://www.wired.com/story/oura-perimenopause-report/
9. https://sleepreviewmag.com/sleep-health/demographics/sex/sleep-loss-patterns-during-menopausal-transition-identified-via-smart-ring-data/#
10. https://www.health.com/oura-ring-3-oura-ring-4-review-8748831
11. https://vertu.com/lifestyle/top-6-smart-rings-for-womens-health-wellness-2025/?srsltid=AfmBOorOAx7DBkoNdAsTepGvVHDOl8x0V_2ZAq6v3PIZYuGHQ6qxShIP
12. https://femtechinsider.com/oura-ring-perimenopause-report/
13. https://dl.acm.org/doi/10.1145/3706599.3720129