I Tried a Smart Ring Instead of a Smartwatch—Here’s What Surprised Me Most

I’ll be honest: I didn’t expect much from a smart ring.

Not because I didn’t see the appeal—small, sleek, discreet tech that tracks your sleep, heart rate, and recovery without yelling for attention every time your phone pings? Yes, please. But after years of wearing a smartwatch (and just as many years low-key resenting the wrist tan and notification overload), I assumed a smart ring would be a watered-down version of wearable tech.

Spoiler: I was wrong.

It didn’t just keep up with my lifestyle—it quietly outperformed in some surprising ways. And now, after three months of wearing one (the Oura Ring Gen 3, to be specific), I’m officially converted—or at least deeply intrigued. If you’ve been considering swapping your smartwatch for something less in-your-face but still functionally impressive, this piece is for you.

Let’s unpack what it’s like to actually live with a smart ring, the pros and cons, and what surprised me most in the switch.

What Is a Smart Ring?

Smart rings are compact, sensor-packed wearable devices that slide on your finger like regular jewelry—but beneath that minimalist exterior, they’re often loaded with health and wellness tech. Think heart rate variability, sleep tracking, temperature changes, and even menstrual cycle prediction.

Unlike smartwatches, which often emphasize communication (calls, texts, email alerts), smart rings are almost entirely focused on biometric and wellness data.

According to Fortune Business Insights, the global smart ring market is expected to grow from $200 million in 2023 to over $1 billion by 2030—driven by growing interest in health tracking and minimalistic wearables.

In other words, this isn’t just a passing trend. Smart rings are quietly moving from niche to mainstream.

Why I Made the Switch

I started wearing a smartwatch five years ago. And for the most part, I liked it. It told me when to stand, helped me hit my step count, and buzzed me into meetings like a very polite wrist assistant.

But somewhere along the way, it started to feel like... a lot. I couldn’t just check the time without being reminded of unread emails, social media notifications, or an app nudging me to meditate. It became another screen. Another obligation.

The idea of simplifying—keeping the useful parts of wearable tech without the information overload—led me to the smart ring. I picked the Oura Ring because it had a solid reputation for accuracy, minimalist design, and a dedicated app that focused on insight, not just data.

I gave myself one rule: No smartwatch for the duration of the experiment. Just the ring, my phone when needed, and my own instincts.

First Impressions: Light, Unobtrusive, Almost Forgettable

The first thing that struck me? How not there it felt.

Unlike a smartwatch that constantly reminds you of its presence (hello, haptic nudges), the ring is silent. It just does its job in the background. And despite its tech-packed interior, it’s incredibly light—lighter than most of my fashion rings, and smoother than expected. I wore it on my index finger for the best accuracy, but you can choose any finger with a snug fit.

The onboarding process was refreshingly simple: Pair the ring with the app, calibrate a few settings, and you’re off. No complicated menus. No endless setup screens.

What It Tracked—And How Well

Here’s what the smart ring monitored daily:

• Sleep tracking: Quality, latency, REM, deep, light sleep stages, and overall sleep score.
• Resting heart rate and HRV (heart rate variability): Useful for understanding recovery and stress response.
• Respiratory rate and body temperature: Subtle signs of illness or overtraining.
• Activity tracking: Steps, movement, recovery time, calorie burn (though this feature is intentionally understated compared to most fitness trackers).
• Readiness score: A composite measure that tells you how well you’ve recovered and whether you should push or rest.

What surprised me most? The sleep data. It was far more detailed than what I’d seen on my smartwatch—and frankly, more accurate. On days when I knew I’d tossed and turned, it showed that. When I slept like a log? Reflected perfectly in the app.

What It Doesn’t Do—By Design

Here’s where the smart ring and smartwatch part ways—and where the ring shines, depending on your goals:

• No screen.
• No notifications.
• No texting, calling, or email checking.
• No fitness “rings” or hourly standing reminders.

For some, this could feel limiting. But for me? It was the point. My brain didn’t need another reminder to “close all the rings” or check my phone again. The ring gave me health insights without performance pressure—and that was surprisingly refreshing.

The App Experience: Data With Context

I’ve tested enough wearable tech apps to know that raw data, on its own, doesn’t always help. It’s the interpretation—the so what—that really matters.

Oura’s app does this well. Each day starts with a “readiness” score, which is based on several biometric markers from your sleep and activity. If you’ve slept poorly, the app gently suggests taking it easy. If you’re well-recovered, it might nudge you to challenge yourself a bit more.

What I liked most was the tone: It was informative, not nagging. It felt more like a health-savvy friend than a high school gym coach.

According to a 2021 study published in Nature and Science of Sleep, consistent biometric feedback (like that provided by wearables) can significantly improve sleep hygiene and recovery behaviors—if the data is interpreted in a meaningful, user-friendly way.

And that’s the difference. It wasn’t about tracking for tracking’s sake—it was about understanding patterns.

Surprises: The Good, the Odd, and the Genuinely Useful

After three months of use, here’s what surprised me most—beyond the basics.

1. It Caught Early Illness Signs Before I Did

One morning, my readiness score tanked despite a decent night of sleep. The app flagged an elevated body temperature and decreased HRV—signs I was fighting something. Sure enough, by midday, I had a sore throat and chills. The ring didn’t “diagnose” anything, but it flagged subtle physiological changes before I consciously felt them.

This feature could be particularly useful for frequent travelers, athletes, or anyone navigating burnout.

2. It Nudged Me Into Better Sleep Habits

By simply seeing my sleep latency (how long it takes me to fall asleep), I started moving my bedtime 30 minutes earlier—and my deep sleep duration improved almost immediately. The act of noticing made me shift my behavior. Not because the ring told me to, but because it showed me why it mattered.

3. It Didn’t Interfere With My Style or Social Interactions

Unlike my smartwatch, which often made me feel rude when checking it during conversations (even if I was just dismissing a ping), the ring kept things subtle. No glances. No buzzes. No apologies.

It blended into my wardrobe and my life.

A Few Limitations (Because No Device Is Perfect)

As much as I appreciated the smart ring, it’s not a magic device. A few practical things to consider:

• No screen = less real-time info: You can’t glance at your wrist to check steps or heart rate. You’ll need your phone for that.
• Charging once every few days: While better than daily smartwatch charging, it still requires remembering. The charger is ring-specific, so not one you’ll have on hand everywhere.
• Not ideal for detailed workout tracking: While it logs movement and calorie burn, this isn’t a high-performance sports tracker. If you’re looking for GPS stats on your runs or in-depth lifting metrics, a smartwatch still wins.

Who It’s Best For

From experience, I’d say smart rings are ideal for:

• Sleep-obsessed optimizers who want insight without screen distractions.
• Minimalists tired of wrist tech.
• People prone to notification fatigue who still want meaningful health data.
• Those focused on recovery, wellness, and preventive tracking, not just fitness achievements.

It might not replace your smartwatch completely—but it could become your new favorite wearable.

The Pulse Check

• Smart rings are real contenders in the wearable tech space, offering health insights in a more discreet form factor.
• Sleep and recovery tracking is where they shine most, often with better accuracy than many wrist-based wearables.
• They don't do notifications or messaging—on purpose. If you’re trying to reduce screen time, this is a feature, not a flaw.
• Body temperature and HRV tracking can help spot early signs of illness or overtraining, sometimes before you feel it.
• Smart rings are for health clarity, not constant feedback. Think wellness guide, not digital drill sergeant.

Small, Smart, and Surprisingly Impactful

Trying a smart ring instead of a smartwatch felt like turning down the volume on my tech—without turning off the value. It reminded me that not all innovation has to be louder, bigger, or more “connected.”

Sometimes, the best tech is the kind that gets out of your way—and still quietly has your back.

So, will I go back to a smartwatch? Maybe. I still miss the occasional convenience of seeing texts on my wrist or navigating a run hands-free. But for now, I’m sticking with the ring.

Because in a world that often equates noise with importance, this tiny, silent circle is a reminder that real insight doesn't have to shout. Sometimes, it just needs to sit on your finger—and listen.