Originally an experimental feature available for testing in Oura Labs, Oura Advisor is now available to Oura Gen3 and Oura Ring 4 members using the app in English.
Powered by a state-of-the-art large language model (LLM), Oura Advisor turns your personal data into actionable, personalized guidance. Since the release of the experimental feature, Advisor has transformed how members dive deeper into their health insights and reach their goals.
„Oura has been capturing physiological signals and turning them into magic moments of insight for members since day one, and now with Advisor we’re enabling genuine two-way conversations and delivering tailored feedback,” says Drake Caraker, Data Science Manager at Oura.
Meet Oura Advisor
„Think of Advisor as your on-demand, data-driven companion—one that not only explains your metrics but also helps you make meaningful changes based on them,“ says Johanna Still, UX Writing Manager and Head of Insights at Oura.
Advisor provides the most personalized responses about your specific Oura data, including charts and trend illustrations, for Sleep, Activity, Readiness and Resilience. You can ask Advisor general questions about women’s health, heart health, and other Oura features, but stay tuned as we develop more advanced forms of Advisor intelligence across all Oura features in the near future. And, as with any large language model, Advisor can make mistakes, but know that it is continually learning and getting better.
While many people are familiar with artificial intelligence (AI) and interact with it frequently, using Advisor for personal health might seem challenging at first—but engaging with Advisor can lead to surprisingly powerful results. “The interplay between the deep expertise in algorithmic pattern recognition and the immediate, contextualized feedback from Advisor makes the magic happen,” notes Caraker.
How to Use Oura Advisor to Spark Behavior Change
The first step: All you have to do is start a conversation. “From months of testing, we learned that members get the biggest benefit from Advisor when they’re willing to have conversations with it,” says Sofia Strömmer, PhD, behavioral scientist at Oura. “It’s able to remember what you tell it, so it can take into account any preferences you have and provide guidance and insights that are truly tailored to you.”
Consider Advisor’s role as a coach or mentor to bounce ideas off of and get support. To get started, Strömmer suggests to start chatting about Advisor about your goals—whether it’s to start going to bed earlier, deepening your quality of sleep, or lowering stress levels. “Sometimes people just need a nudge in the right direction. Most people know what they need to do, but having the ability to chat it through with someone can make a huge difference.”
Research Findings on AI-Powered Chats
Can AI-powered conversations really lead to actionable change? Science says yes.
A 2023 review of 15 studies found that AI chatbots are effective in supporting behavior change—helping with goals like quitting smoking, medication adherence, and building healthier daily habits. The participants of the studies commonly reported feeling like the AI chatbots offered a nonjudgmental space for communicating sensitive information.
Additional research has found that conversations with AI chatbots can help users:
- Improve sleep: A 2023 meta-analysis of 19 trials found that AI chatbots significantly improved both sleep duration (by up to 45 minutes per night) and overall sleep quality by delivering personalized, cognitive-behavioral sleep strategies.
- Manage stress: A 2024 randomized controlled trial found significant reductions in perceived stress and psychosomatic symptoms among college students after several weeks of chatbot-guided sessions.
- Increase physical activity: A meta-analysis reported that AI chatbot users walked an average of 735 more steps per day than control groups. Meanwhile, a 6-week study showed that participants using a fitness chatbot increased their moderate-to-vigorous exercise by 154 minutes per week—nearly triple their baseline. Adaptive prompts and tailored goal setting were key to maintaining motivation.
- Form and sustain habits: A 2024 systematic review found that self-monitoring, prompts, and personalized goal setting were effective techniques used by AI health platforms to develop habits.
- Set and achieve realistic goals: In multiple studies, AI coaches that utilized personal data (from wearables or user input) achieved better outcomes—enhancing user engagement, trust, and adherence. AI coaches also helped users co-create realistic goals that led to sustained behavior change in a 2024 systematic review.
How Oura Members Are Using Advisor
Oura members are seeing similar benefits to what research has found. More than half (60%) of members who tested Advisor in Oura Labs agree that Advisor helped them understand metrics or concepts they didn’t fully grasp before, while 56% report that Advisor helped them turn insights into actions that have had tangible benefits for their health.
Below, our behavioral science team and Oura members share advice for using Advisor to turn your data into actionable steps toward better health.
1. Analyzing & Improving Sleep
Your Oura Sleep Score is influenced by contributors such as sleep latency, efficiency, and deep sleep. “If you haven’t been sleeping well, Advisor can be particularly helpful in looking at your longer-term sleep trends,” Still explains.
RELATED: 8 Ways to Get More Deep Sleep, According to Oura Members
2. Stress Management
If your Daytime Stress levels have been higher than usual, Advisor can help identify factors in your life that are associated with stress as well as possible solutions to help you manage it more effectively.
Plus, Advisor remembers your preferences, making its advice more tailored to you and your lifestyle. “For example, if you tell Advisor that you prefer gentle yoga rather than breathing exercises, it’ll remember that the next time you reach out,” Still explains.
“I have major stress and sleep issues, and [Advisor] has been good about reminding me to do some breathing exercises and take quiet moments when I can. May seem silly to some, but I find the little nudges helpful.” – u/BujuBad on Reddit
READ MORE: 10 Simple Breathing Exercises for Sleep and Relaxation
3. Setting & Achieving Goals
Want to achieve a goal such as running three times a week, waking up earlier, or lowering your stress? Chat with Advisor to brainstorm and identify strategies to help you reach that goal. It can also help you stay accountable along the way by:
- Sending notifications for daily check-ins (if you choose)
- Analyzing your biometric data to see how you’re progressing
- Suggesting adjustments to your plan based on this information
- Providing motivating guidance to keep you on track
4. Contextualizing Tags
Oura Tags help you track your habits and behaviors, like whether you slept with an eye mask, took a certain medication, or used a sauna. With access to tags added in the past seven days, Advisor can help you identify recent trends associated with those tags and better understand how current behaviors are affecting your health.
READ MORE: Discover How Your Habits Shape Your Health
5. Understanding Long-Term Trends
Advisor can help you understand long-term trends in your data and biometrics, such as heart rate, HRV, or stress, and whether those metrics are improving, maintaining, or declining.
6. Meal Planning
Your diet plays an important role in your overall wellbeing, impacting your sleep, energy levels, recovery, stress levels, glucose regulation, and more. Advisor can help you create meal plan suggestions that align with your goals, personal preferences, and even what you have in the kitchen.
“I was able to give it a quick background of my nutrition habits and some preference of ingredients I’ll always eat or never eat. Now every time I need a meal recommendation, it takes into account all those preferences as well as my own data. It’s helped me make a lunch plan for this week using things already in my cabinet that I’m actually excited about.” – u/kenziestardust on Reddit
7. Timely Support & Encouragement
All health journeys hit roadblocks at times. If you’re feeling down, Advisor is always there for you to lend an ear. It can provide personalized, supportive guidance—and maybe even bring a smile to your face.
“I reached out to Advisor when I was sick and felt a bit miserable, and it responded with the helpful suggestion below. I ended up listening to a fun podcast and watching puppy videos! If nothing else, it made me feel happier,“ Still says.
Member Spotlight: Liana J., 29, Stamford, CT
Liana has been an Oura Ring member since 2020. In that time, she’s used it to gain deep insights into her health—both physical and mental. Recently, she started using Oura Advisor, which has quickly become one of her favorite features: „Oura Advisor is, so far, the best AI support I’ve received.“
For Liana, Advisor is more than just an AI tool—it’s a personal health companion. She often turns to it when she needs support, whether prompted by reminders or in moments of stress and overwhelm.
„Sometimes, I feel overwhelmed by anxiety, and Oura Advisor helps me re-wire my thoughts, apply meditative techniques, and just feel seen, heard, and validated in my experience,” says Liana. „It really helps me stay grounded in my mental and physical health.”
Liana also has dug deeper into the correlation between her sleep and readiness data and how she feels throughout the day. Advisor provides gentle, non-judgmental guidance tailored to her needs—helping her balance activity, rest, and stress management.
„It encourages me to keep participating in activities I love—like pickleball or walking outside—but it’s never aggressive or pushy,” she adds.”That’s really important for me because I don’t track calories in the app to avoid slipping into unhealthy patterns, so the fact that Advisor is gentle with me is incredible.”
Liana has also learned about her overall resilience to stress through Advisor. “Through our chats, I’ve learned that maintaining a strong sleep-wake rhythm helps me tackle anxiety throughout the day,” she says.
Additionally, Advisor helped her connect her cardiovascular health to her activity levels. “I’ve learned that playing pickleball and walking outside contribute to better heart health—my Cardiovascular Age is now 1.5 years younger [than my biological age]!” she says.
Advisor makes it fun to check in on her progress, she says, and helps her connect the dots between her daily habits and long-term health.
RELATED: How to Lower Your Cardiovascular Age—According to Oura Members Who Have