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How Can Intermittent Fasting Improve Your Sleep?

Have you ever tried intermittent fasting? Trick question — we all fast naturally while we sleep. But a growing number of people are extending that period to change their daytime eating habits as well.

What Is Intermittent Fasting? 

Intermittent fasting is an eating plan in which you consume food during specific times of day and then fast during the rest of the day. In practice, this commonly looks like an 8, 10, or 12-hour period of eating (sometimes called a “feeding window”) and the remainder of time is spent not eating, or fasting.

For example, some people may follow a 16:8 schedule, in which they eat only during 8 hours of the day, and fast for the remaining 16 hours, including their sleeping period.

Another type of fasting is known as 5:2, in which someone limits their caloric intake by 25% for two days of the week, then consumes food as normal on the remaining days.

The point of this practice is for your body to enter into “fasting mode” and start converting your fat reserves into energy.

Research shows that health benefits of intermittent fasting may include:

  • Weight loss
  • Improved insulin sensitivity
  • Lower inflammation
  • Improved markers for heart disease
  • Reduces risk of developing some cancers and some neurodegenerative diseases, such as Alzheimer’s and Parkinson’s

Fasting & Sleep

Fasting before bed may improve the quality of your sleep by supporting your natural circadian rhythms.

When you go to bed with an empty stomach, the internal clocks in your digestive system align with the clock in your brain so that all your systems agree to go offline for sleep. This kind of fasting — which you can accomplish simply by eating dinner early and avoiding snacks before bed — can lead to improved sleep.

If you’re embarking on a more complex fasting protocol, however, your digestive clocks need time to adjust to a new routine. You may not see the improvements of fasting right away, but if you stick with it your body will adjust and your sleep patterns will normalize.

When you fast regularly, your body adapts to your new schedule and your circadian rhythm actually becomes more pronounced (in a good way). Intermittent fasting causes insulin levels to drop and melatonin levels to rise. Melatonin is your body’s primary sleep-promoting hormone and can help you fall asleep faster and stay asleep longer.

Fasting also promotes the release of human growth hormone, one of your body’s vital resources for repairs while you’re asleep.

Keep in Mind

Some first-time fasters report disrupted sleep — the dreaded experience of lying wide awake in bed, bored and hungry. Why? Your “internal clocks” in your digestive tract are saying: “We haven’t eaten anything in a while! Are you sure we shouldn’t grab a bite to eat?” As a result, your body might jump into action and produce the stress hormone cortisol to help keep you awake in case food walks by.

This is temporary — your body is simply getting used to a new routine. After an adjustment period that generally lasts about 3 to 7 days, your body steadies its rhythm and fasting can actually benefit your sleep.

Remember, every body adapts differently to food routines. If you aren’t planning to start doing serious intermittent fasting, start by paying attention to your dinner time and trying to finish up at least 2 hours before your bedtime.

Start by experimenting with different protocols and observe what happens to your REM, deep sleep, and resting heart rate in your Oura App.

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Naps Around the World

We’ve all been there. It’s 2 pm, you just had lunch, loads more to get done, but your body wants a breather. What do you do instead? Fight through the exhaustion, and get some more done even if you have to do it half-heartedly. At least you’re ticking off that list, right?

What if you didn’t have to go through that struggle? What if you just took a nap? Naps, when done right, are a perfect way to take a short mental timeout during the day.

Benefits of Napping

The science is evident on the benefits of napping for physical and mental functioning and productivity. A 30-minute nap is good enough to help regulate emotions and boost performance. Napping also gives your cognitive abilities—attention, learning, problem-solving, creativity, focus, alertness, memory, and wakefulness—an uptick.

Interestingly, a 2015 study demonstrates naps can make up for the health effects of a poor night’s sleep, relieve stress, and strengthen immunity.

As much as napping can be an easily accessible antidote to daytime fatigue, many adults still think twice before doing it. The Pew Research Center reports that only 34% of American adults nap. For some, napping leaves them in a worse situation than before—groggy and sluggish. While for others, napping at work just isn’t cool.

However, it may excite you to know that some cultures take naps seriously, and we’ll be looking at these distinct napping habits and their effects on the individuals of each location.

5 Fascinating Napping Practices 

1. The United States & United Kingdom

It’s probably easy to guess that the prevalence of hustle culture in the US and UK has led to the devaluation of napping. If you guessed that was the case, you guessed correctly—and the data backs this up.

In the US and UK, The Oura Community naps a bit less than average with only 15% taking naps.

For reference, in Japan, that number is a whopping 22%.

2. Spain

Based on a snapshot from May 17th – May 23rd, Barcelona was the world capital of chill with members of the Oura Community taking, on average, 2 naps per week.

Naptime for people in this region, and other countries in the Mediterranean, is usually six hours after waking up—noontime. Shops and local businesses shut down their doors for a compulsory leisure lunch and nap generally from 2 pm to 5 pm.

According to the BBC, this practice is no longer as widespread as it used to be. However, Ador, in a small town in Valencia, the mayor announced in 2015 a compulsory daily Siesta for the entire city.

Taking a Siesta also has the same benefits to quality of life as napping.  But it’s interesting to note that a study on 1175 older adults showed that subjects that habitually took siestas had lower systolic blood pressure levels than the group that didn’t.

3. Italy 

In Italy, businesses also close in the afternoon to take their midday break called “The Riposo.” These naps, just like the Siesta, follow lunchtime. It’s the people’s fix for the slump that strikes after a good meal and a way to refill lost energy. And they generally last from 2 to 4 hours.

4. Scandinavian countries 

Leaving a baby—as young as two weeks to two years old—out in frigid weather is something that sounds a bit unbelievable. But it’d surprise you to know that parents in Scandinavian countries—Norway, Sweden, Denmark, Finland, and Iceland—leave their babies outside in a stroller during winter to take a nap. They do this every day whenever it’s nap time.

Because of how strange this practice may seem, it’s easy to look down on it as harsh and endangering. It won’t be a first: in 1997, New York Police Officers arrested a Danish woman for leaving her 14 months old daughter outside to take a nap.

Research, however, shows that Nordic parents report only positive experiences with this culture. They claim that this practice boosts their children’s immunity, protects them from catching a cold, and improves their sleep. For some, napping their children outdoors after covering all security risks promotes family wellbeing.

5. China

Workplaces in China allow workers to nap at work because of how demanding the job is. Some offices create a “sleeping room” for this purpose. These naps help boost alertness, concentration, performance, and productivity. And they can last from a few minutes to an hour—as long as you get the recharge you need to get right back to work.

This napping culture is sacred in China because they believe rest is necessary to restore mind-body harmony.

How to Take a Nap

Now that you know that napping is good for you, and are aware of countries that own their napping culture, you may want in. But there are basic nap “rules” to follow, so your body thanks you. Let’s go through them by answering the questions: “For whom?” “When?” “How long?” “Where?” and “How often?” 

For whom?: It’s not advisable for everyone to take a nap. If you have insomnia or generally have trouble sleeping well at night, napping in the day may worsen your condition.

When?: Taking a nap when you notice a dip in energy levels is the right thing to do. Usually, that’s between 1 pm and 3 pm. Snoozing hours after that may affect nighttime sleep.

How long?: With napping, duration matters. A lot. Studies say 10 to 20 minutes is the perfect nap length. Napping for less than 10 minutes can’t guarantee you the stimulating effects of napping. And snoozing for 30 minutes or more may send you into that deep sleep zone,  making it harder for you to wake up. And when you do, you’ll wake up grumpy because your body wants more.

So before you start your nap, you may want to set the alarm.

Where?: Your best bet is a comfy place. You may have to create that sleep-friendly environment for yourself if you’re at work. Generally, you’d want somewhere cool, isolated, and with little light and noise. Your car (with the AC turned on) is a good option. Then turn off all distractions – yes that means your phone.

How often?: Napping at the same time and same place every workday primes your body to get better at the habit. You’ll not only fall asleep more quickly, but you’ll also learn to wake up without an alarm.

If you’ve tried these tips, and you still can’t regularly get a good nap, then it’s okay to ditch the idea. Meditation, listening to calm music, taking a walk, or watching an episode of your favorite sitcom are great alternatives for relaxing. By now, you’d agree that nothing’s weird if it works.

Resources

1. A;, Tourula M;Pölkki T;Isola. “The Cultural Meaning of Children Sleeping Outdoors in Finnish Winter: a Qualitative Study from the Viewpoint of Mothers.” Journal of Transcultural Nursing : Official Journal of the Transcultural Nursing Society, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/23341404/.

2. Brooks, Amber, and Leon Lack. “Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration Is Most Recuperative?” OUP Academic, Oxford University Press, 1 June 2006, academic.oup.com/sleep/article/29/6/831/2708239?login=true.

3. Cai, M, et al. “Siesta Is Associated with Reduced Systolic Blood Pressure Level and Decreased Prevalence of Hypertension in Older Adults.” Nature News, Nature Publishing Group, 2 July 2015, www.nature.com/articles/jhh201570.

4. Faraut, Brice, et al. “Napping Reverses the Salivary Interleukin-6 and Urinary Norepinephrine Changes Induced by Sleep Restriction.” OUP Academic, Oxford University Press, 1 Mar. 2015, academic.oup.com/jcem/article/100/3/E416/2839988.

5. “It’s Time to Put the Tired Spanish Siesta Stereotype to Bed.” BBC Worklife, BBC, www.bbc.com/worklife/article/20170609-its-time-to-put-the-tired-spanish-siesta-stereotype-to-bed.

6. J;, Tourula M;Isola A;Hassi. “Children Sleeping Outdoors in Winter: Parents’ Experiences of a Culturally Bound Childcare Practice.” International Journal of Circumpolar Health, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/18767347/.

7. Liu, Yang. “Why Chinese People Always Take a Noon Time Nap.” Go Abroad China, 26 June 2019, goabroadchina.com/why-chinese-people-always-take-a-noon-time-nap/.

8. McCrum, Kirstie. “A Town Is Passing a Law Which Requires Residents to Sleep for 3 Hours a Day.” Mirror, 17 July 2015, www.mirror.co.uk/news/weird-news/afternoon-shutdown-siesta-made-compulsory-6085231.

9. McDevitt, Elizabeth A, et al. “The Impact of Frequent Napping and Nap Practice on Sleep-Dependent Memory in Humans.” Scientific Reports, Nature Publishing Group UK, 10 Oct. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6180010/.

10. “Mother Who Left Baby Outside New York Restaurant in 1997 Says Arrest Was Unjust.” The Guardian, Guardian News and Media, 26 Nov. 2017, www.theguardian.com/us-news/2017/nov/26/anette-sorenson-denmark-new-york-baby-left-outside.

11. Rasi H;Kuivila H;Pölkki T;Bloigu R;Rintamäki H;Tourula M; “A Descriptive Quantitative Study of 7- and 8-Year-Old Children’s Outdoor Recreation, Cold Exposure and Symptoms in Winter in Northern Finland.” International Journal of Circumpolar Health, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28346080/.

12.“Sleep and Behavioral Correlates of Napping Among Young Adults: A Survey of First-Year University Students in Madrid, Spain.” Taylor & Francis, www.tandfonline.com/doi/abs/10.3200/JACH.57.2.150-158.

13. SoraNews24. “Study Once Again Ranks Japan as the Country That Sleeps the Least.” Japan Today, japantoday.com/category/features/lifestyle/study-once-again-ranks-japan-as-the-country-that-sleeps-the-least.

14. Taylor, Paul. “Nap Time.” Pew Research Center’s Social & Demographic Trends Project, Pew Research Center, 30 May 2020, www.pewresearch.org/social-trends/2009/07/29/nap-time/.

15. Tourula M;Fukazawa T;Isola A;Hassi J;Tochihara Y;Rintamäki H; “Evaluation of the Thermal Insulation of Clothing of Infants Sleeping Outdoors in Northern Winter.” European Journal of Applied Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/20949360/.

16. Traced by: Louise Bendixen Share this page on: et al. “Would You Let Your Baby Nap Outside?” Would You Let Your Baby Nap Outside? | The Nordics, thenordics.com/trace/would-you-let-your-baby-nap-outside.

17. “What Countries Have a Siesta?” Reference, IAC Publishing, www.reference.com/world-view/countries-siesta-f41c928306d86d2a.

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What is the Relationship Between Heart Rate and Respiratory Rate?

  • our heart rate and respiratory rate have a bidirectional relationship, meaning: When you breathe in, your heart rate increases, and when you breathe out, your heart rate slows down.
  • Various factors can impact your heart rate and breathing rate, including your age and gender, fitness level, environmental factors, illness, and medical conditions.
  • You can use Oura to accurately monitor your heart rate and respiratory rate to spot changes from your normal levels that could indicate a change in your health.

While numerous factors contribute to your overall well-being, two fundamental components include the health of your heart, as well as your respiratory rate.

One metric that provides insight into the health of your heart is your heart rate, or the number of times the heart beats per minute. This measures the rate at which blood is circulated throughout the body.

Oura accurately monitors your heart rate 24/7, which you can find in your the Heart Rate Graph in the Home tab of the Oura App. There, you’ll find color-coded visualizations of your sleeping, daytime, and workout heart rates, as well as periods of Restorative Time, all in the same chart.

Another major system in your body is the respiratory system, which supplies the body with essential oxygen. Your breathing rate, or your respiratory rate, refers to the number of breaths taken per minute, indicating the rate at which you inhale oxygen and exhale carbon dioxide. In the Oura App, you can find your nighttime respiratory rate (the average number of breaths you take per minute) in your Readiness Tab.

Understanding Respiratory Sinus Arrhythmia

In the Oura App, your respiratory rate is calculated via minute-by-minute changes in your nighttime heart rate. This calculation is possible because your heart and lungs are closely connected by a process called respiratory sinus arrhythmia (RSA).

While the term arrhythmia may set off a mental alarm, RSA is actually a perfectly normal process and is a sign of a healthy heart. The process consists of the following:

  • When you breathe in, your heart rate increases.
  • When you breathe out, your heart rate slows down.

RSA is driven by the intricate interplay between heart rate and the autonomic nervous system — which consists of the sympathetic nervous system and the parasympathetic nervous system — during inhalation and exhalation.

When you breathe in, the sympathetic division of the autonomic nervous system (fight or flight mode) is activated. This activation leads to a slight increase in heart rate, preparing your body for increased oxygen demand. Conversely, as you breathe out, the parasympathetic division (rest and digest mode) takes over, triggering a decrease in heart rate, and promoting relaxation and restoration.

The dynamic interplay between the sympathetic and parasympathetic activations not only facilitates the synchronization of heart rate and breathing rate, but also promotes optimal oxygenation. This ensures that blood flow to the lungs increases during inhalation, enhancing the efficiency of oxygen exchange.

This rhythm between the autonomic nervous system, heart rate, and respiratory rate supports your overall health and oxygen balance. As such, it’s important to keep both heart rate and breathing rate stabilized, as any imbalances or disruptions can have implications for your physiological functioning.

5 Factors That Affect Heart Rate and Breathing Rate

1. Your Age & Gender

Resting heart rate and breathing patterns vary across individuals. Your personal characteristics can impact your heart rate and breathing rate.

Younger individuals typically exhibit lower resting heart rates and more efficient breathing. Oura data backs that up: An analysis of Oura members’ resting heart rates shows that on average, resting heart rate increases slightly until around the ages of 50-60, after which it levels off and may even decrease slightly.

Additionally, there is a difference in average resting heart rates between female and male Oura members. With an average of 58.1 beats per minute, women tend to have slightly higher resting heart rates compared to men, who average 54.5 beats per minute. This difference can be attributed to the female heart being smaller. Since a smaller heart pumps less blood with each beat, it compensates by beating at a faster rate to match the larger heart’s output.

Plus, women’s respiratory rates typically vary more due to a link between changes in respiratory rate and menstrual cycle stages. Respiration is slower at the start of the cycle (follicular phase), increasing as the cycle comes to an end (luteal phase).

2. Your Fitness Level

Regular physical activity and cardiovascular fitness can also contribute to a lower resting heart rate and optimized breathing rate. In contrast, sedentary lifestyles or age-related changes may lead to higher resting heart rates and altered breathing patterns.

This is because engaging in regular cardio and other physical activity strengthens the heart, enabling it to pump blood more efficiently. As a result, the heart doesn’t have to work as hard, leading to a lower resting heart rate. In addition, regular physical activity improves lung function, which, in turn, contributes to an optimized breathing rate and improved oxygen exchange.

3. Environmental Factors

Various environmental factors, including temperature, air quality, and altitude can impact heart rate and breathing rate. In hot weather, for instance, the body’s cooling mechanism kicks in, leading to an increase in heart rate and respiratory rate as it works hard to regulate temperature.

Similarly, poor air quality, such as high pollution levels, can have an impact on blood oxygen levels. When exposed to pollutants in the air, the respiratory system may struggle to extract sufficient oxygen from the inhaled air, leading to lower oxygen levels in the bloodstream. This decrease in blood oxygen levels triggers a response from the body, causing an increase in breathing rate and potentially elevating heart rate as well.

Oura detects blood oxygen saturation levels (SpO2) and variations during sleep, offering insights into your body’s oxygen absorption and circulation. It also detects breathing disturbances that may occur while you sleep, providing you with a better understanding of your overall health.

At high altitudes, oxygen levels decrease, prompting the body to compensate by raising both heart rate and respiratory rate. So don’t fret if your heart rate increases when you visit (or live in) a higher elevation.

Case in point: Endurance runner and Oura member Don Reichelt shared that he sees a higher heart rate living at an altitude of 10,000 feet than he would at sea level: “So, my resting heart rate is a little higher than it would be at sea level. For example, last night, my lowest resting heart rate was 44. If I go down to sea level, it’s usually around 36,” he says.

4. Illness

As your body fights off an infection, it triggers various physiological changes, such as increased body temperature, inflammation, or the release of certain hormones. These changes lead to an elevated heart rate, which in turn, stimulates an increase in respiratory rate to support oxygen delivery and maintain proper gas exchange.

In fact, Oura data shows that members’ resting heart rates increase by an average of 8.5 bpm when they tag “fever” or “flu.”

LEARN MORE: Why Is My Heart Rate Higher When I’m Sick?

In the case of a respiratory tract infection like bronchitis, the increase in breathing rate is also because the infection causes temporary damage inside your lungs. This damage affects the cells responsible for exchanging oxygen and carbon dioxide. As a result, you need to breathe faster to compensate for the reduced efficiency in getting oxygen into your bloodstream.

It’s important to note that the specific effects on respiration rate during sickness can vary depending on the type and severity of the illness, as well as individual factors. If you’re experiencing respiratory distress or have concerns about your breathing while sick, it’s advisable to consult a healthcare professional for proper evaluation and guidance.

5.  Medical Conditions

Certain medical conditions can significantly impact heart rate and breathing rate. For example, asthmatic people may experience elevated heart rates and rapid breathing during asthma attacks or periods of restricted airflow.

Conditions that impact the heart, like heart disease, can lead to irregularities in heart rate and potentially disrupt the typical patterns of respiratory sinus arrhythmia. Furthermore, chronic respiratory conditions such as chronic obstructive pulmonary disease (COPD) can affect breathing rate, which in turn can have an impact on heart rate.

Oura Trends and Readiness Score are powerful features that can help you track factors like heart rate and breathing rate to see if they can reveal anything about your overall health. For Oura member Mark C., an uncharacteristically high heart rate helped him realize that something may be wrong.

“I had my wife drive me to the emergency room after seeing the data. I was admitted to the hospital and ultimately diagnosed with Atrial Flutter,” says Mark. Thanks to the timely data, the doctors were able to correct the heart condition.

“[Oura] quite literally may have saved my life…Thank you for creating such an amazing product,” Mark told us.

RELATED: How Oura Can Help Monitor Sickness

3 Techniques to Regulate Heart Rate and Breathing Rate Levels

Certain medical conditions and everyday stressors can disrupt heart rate and breathing rate, but there are effective techniques to help restore balance.

1. Deep Breathing Exercises

Deep breathing exercises can be a valuable tool in regulating heart rate and breathing rate. By consciously taking slow, deep breaths, you can activate the parasympathetic nervous system, which helps to slow down the heart rate and establish a more balanced breathing pattern.

2. Meditation and Mindfulness

Meditation and mindfulness practices have been shown to have a positive impact on heart rate and breathing rate regulation. By focusing on the present moment and cultivating a sense of calm, meditation and mindfulness can help you achieve a state of deep relaxation, leading to a decrease in heart rate and a more efficient breathing pattern.

If you’re an Oura member, you can use the Explore Tab to access a library of both guided and unguided meditation content. You’ll also get some post-session biofeedback to help you see how your body responds to different types of meditation sessions.

3. Physical Activity and Exercise

Engaging in regular physical activity and exercise is crucial for maintaining cardiovascular health and optimizing heart rate and breathing rate. As mentioned earlier, exercise strengthens the heart and reduces resting heart rate over time. Physical activity also enhances lung capacity and improves the overall efficiency of the respiratory system.

Aerobic or cardio exercises, such as running, swimming, or cycling, are particularly effective in training the cardiovascular system and promoting optimal heart rate and breathing rate.

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10 Ways to Increase Your Blood Oxygen (SpO2) Levels

The term “blood oxygen levels” refers to the amount of oxygen circulating in your blood. Although normal blood oxygen levels vary from one person to another (check with your doctor about your healthy range), typical healthy oxygen saturation ranges from 95% to 100%.

Oxygen is vital for every organ and system in your body, and blood oxygen levels below 90%, it might indicate there might be something challenging your body and you should speak with a healthcare provider.

With the overnight Blood Oxygen Sensing (SpO2) feature in Oura Ring Gen3, Oura members can obtain crucial insights into their heart and lung health.

To monitor blood oxygen levels, the Oura Ring shines red and infrared light into your finger as you sleep. The  reflected light that bounces back indicates how much oxygen is in your blood. In the morning, check the Sleep tab in your Oura App, where you can see your Average Blood Oxygen reading and Breathing Regularity graph.

Potential Causes of Low Blood Oxygen Levels 

Low blood oxygen saturation can have many different causes, ranging from health conditions to environmental factors. Here are nine of the most common.

1. Poor Lung Health

Respiratory diseases, such as chronic obstructive pulmonary disease (COPD — also known as emphysema), asthma, and pneumonia, can impair the lungs’ ability to exchange oxygen and carbon dioxide, leading to lower blood oxygen levels.

2. Anemia

Red blood cells contain hemoglobin, which carries oxygen throughout the body. People with anemia don’t have enough hemoglobin, which limits their body’s capacity to keep enough oxygen in the blood.

3. Circulatory Problems

Conditions that affect the heart and blood vessels can impact the transportation of oxygen-rich blood to body tissues.

4. Sleep Apnea

The pauses in breathing or shallow breaths during sleep that people with sleep apnea experience can disrupt the oxygen supply, leading to decreased blood oxygen levels during the night.

5. Chronic Hypoxemia

Chronic hypoxemia refers to the long-term condition of low blood oxygen levels. It can be caused by various underlying health conditions, including lung diseases, heart diseases, and sleep disorders. Chronic hypoxemia may require medical interventions such as oxygen therapy to improve oxygenation.

6. Smoking

Smoking damages your lungs and affects your respiratory system’s ability to efficiently oxygenate the blood, leading to lower blood oxygen levels.

7. Environmental Pollution

Exposure to air pollutants such as carbon monoxide, sulfur dioxide, and particulate matter can impair lung function and decrease oxygen uptake. Prolonged exposure to polluted air can contribute to lower blood oxygen levels over time.

8. Medications

Certain medications, such as opioids and sedatives, can depress the respiratory system and cause shallow breathing, resulting in decreased oxygen intake and lower blood oxygen levels.

9. Altitude

At high altitudes, the atmospheric pressure is lower, so there’s less oxygen available in the air, and your body has to work harder to keep your blood oxygen at optimal levels. After a while, your body acclimatizes, but until it does, your saturation may be lower than usual.

Symptoms of Low Blood Oxygen Levels

Consult your doctor if you’re experiencing two or more of these common symptoms associated with low oxygen saturation:

  • Shortness of breath
  • Headaches
  • Dizziness
  • Restlessness: Oura’s Nighttime Movement feature can show you if you’ve been restless during the night
  • High blood pressure
  • Lack of coordination
  • Chest pain
  • Elevated heartbeat: By monitoring your heartbeat throughout the day and night with your Oura Heart Rate Graph, you can detect any deviations from your average resting heart rate.

Additionally, chronic low blood oxygen levels can cause other health problems over time, such as kidney failure, brain damage, and even life-threatening heart arrhythmias.

10 Ways To Improve Your Blood Oxygen Levels

The best way to increase oxygen levels in the blood will depend on what the cause is, which is why it’s essential to talk to your doctor if you think your blood oxygen is too low. However, the following 10 tips can help improve your blood oxygen levels and overall health.

1. Get Enough Sleep

Getting enough good-quality sleep is essential for your body’s rest and recovery, including optimizing blood oxygen, as it can help to improve your lung function, thus increasing your blood oxygen levels.

Start by consulting your daily Sleep Score in the Oura App and tracking your sleep trends in the Trends tab. This will provide a picture of your average sleep quality and duration and information about how you can improve them. Oura will also provide guidance around your ideal bedtime and chronotype so you can optimize your sleep schedule according to your body’s unique rhythms.

2. Stay Hydrated

Drinking enough water helps maintain blood volume and viscosity, ensuring that it flows properly and delivers oxygen to your cells and tissues.

3. Eat Iron-Rich Foods

Incorporate foods into your diet that are rich in iron, which is essential for creating hemoglobin, and vitamin C, which helps the intestines absorb the iron your body needs to make hemoglobin. Examples include leafy greens, cruciferous vegetables, berries, citrus fruits, lean meats, and legumes.

4. Exercise Regularly

Exercise helps to strengthen your heart and lungs. This can improve your circulation and help to deliver more oxygen to your tissues. Use your Readiness Score and daily Activity Goal to find the ideal balance between exercise and rest.

5. Improve Your Indoor Air Quality

Ensure you have good indoor air quality by regularly ventilating living spaces, using air purifiers, and minimizing exposure to indoor air pollutants like smoke, dust, and chemicals. Breathing clean air improves oxygenation and overall respiratory health.

6. Get Some Fresh Air

Additionally, opening your windows while at home or going outside for a walk can increase the amount of oxygen available to your body, which increases your overall blood oxygen level.

7. Try Some Breathing Exercises

Practicing breathing techniques, such as diaphragmatic breathing or belly breathing, can help expand lung capacity and increase oxygen intake. Studies have shown that pursed-lip breathing is particularly effective in alleviating symptoms of COPD.

Head to the Explore Tab in your Oura App to access guided breathwork exercises and receive a biofeedback report after every session that shows changes in your heart rate variability (HRV), resting heart rate, and skin temperature.

8. Don’t Smoke 

Smoking damages your lungs, makes it difficult to breathe, and leads to low blood oxygen levels. For smokers, quitting can lead to improved blood oxygen levels.

9. Manage Your Medical Conditions

If you have a health condition that affects your blood oxygen levels, such as asthma, it’s important to manage your condition. This may involve taking medication, making lifestyle changes, or both.

Use the Tags feature in your Oura App to track symptoms, lifestyle choices, habits, and behaviors and see how they affect your well-being over time. Turn on Rest Mode on days when you don’t feel so well — this will automatically deactivate your daily Activity Goal.

10. See a Healthcare Provider

If you are concerned about your blood oxygen levels, it is important to seek medical attention. Your doctor can help you determine the cause of your low blood oxygen levels and recommend treatment options — for instance, if you have sleep apnea, they may prescribe a CPAP machine to help you breathe more easily at night.