How to export your Oura data to CSV, and what is in the ZIP
Oura lets every ring owner download all of their data as CSV files, with or without a membership. You ask for it in the Membership Hub, Oura emails you when it is ready, and you get a ZIP of semicolon-separated files. Below: the steps, the wait, and what each file holds.
The steps
- Open membership.ouraring.com in a browser and sign in with the email address of your Oura account. Oura sends a sign-in code to that address. From the Oura app you reach the same place through Settings, Account, Manage membership.
- Choose Export data, then Request your data.
- Wait for the email. Oura’s help page says an export can take up to 10 days to become available, and that it sends a reminder email to your account’s address when it is ready.
- Go back to the Membership Hub and download the export. It arrives as one ZIP file.
Oura’s own words, from its help page on membership: “Even without a membership, you can export all of your Oura data in CSV format through the Membership Hub.” The API is a different matter: Oura says that without a membership you cannot use it, so for ring owners without one the export is the way to their full history.
Sources: Oura Member Care, Export & Share Your Oura Data (updated 14 October 2026) and Oura Membership (updated 16 October 2026), both checked 22 October 2026.
What the ZIP holds
The files are named after Oura’s data types, and their columns use the field names of Oura’s API (version 2), so the API documentation explains every column. A few things that trip people up: values are separated by semicolons, not commas; durations are in seconds (Oura’s help page gives the example of 24,030 seconds, about 6 hours 40 minutes); score contributors and the heart rate series sit inside a single cell as JSON; and the readings through the day carry UTC times.
| File | One row per | What is in it |
|---|---|---|
dailysleep.csv | day | Sleep score and its seven contributors (total sleep, efficiency, restfulness, REM, deep, latency, timing) |
sleepmodel.csv | sleep period | Bedtime and wake time with your local offset, time in each stage, efficiency, latency, lowest and average heart rate, average HRV, breathing rate, the five-minute stage string, and the heart rate and HRV series through the night |
dailyreadiness.csv | day | Readiness score, its contributors, and the temperature deviation from your baseline in °C |
dailyactivity.csv | day | Activity score and contributors, steps, calories, time at each activity level, and a five-minute activity string |
dailyspo2.csv | day | Average blood oxygen during the night and the breathing disturbance index |
dailystress.csv | day | Seconds in high stress and high recovery, and Oura’s summary of the day |
dailyresilience.csv | day | Resilience level and its three contributors |
heartrate.csv | reading | Heart rate readings with a UTC time and where they came from (awake, rest, sleep, workout); often the largest file |
temperature.csv | reading | Skin temperature readings in °C |
daytimestress.csv | reading | Daytime stress and recovery values |
workout.csv, session.csv | workout, session | Workouts (activity, calories, distance, intensity) and guided sessions (type, mood) |
enhancedtag.csv | tag | Tags you added in the app, such as alcohol or caffeine, with their time; custom tags carry your own name |
sleeptime.csv, dailycardiovascularage.csv, vo2max.csv | day | Bedtime guidance, cardiovascular age and VO2 max estimates |
An export can hold more: location history, meals, medication, cycle data, lab results, ring battery and app settings among them. Nightjar does not open those files.
Opening the files in a spreadsheet
Because the files use semicolons, Excel and Numbers may put each row in one column. In Excel, use Data, From Text/CSV and pick Semicolon as the delimiter; in Google Sheets, File, Import, then Custom separator “;”. The JSON cells stay as text and the durations stay in seconds, so a sum of total_sleep_duration needs dividing by 3,600 for hours.
The quicker way to read it all: open the ZIP in Nightjar. It shows every night’s stages, HRV, heart rate, temperature, blood oxygen, stress and workouts, in your browser, without uploading anything. Nightjar Pro also writes a clean CSV, one row per day with every reading in hours, minutes, ms, bpm and °C.
When the export does not arrive
- Give it the time Oura names: up to 10 days.
- Check the spam folder of the email address your Oura account uses; the reminder comes from Oura.
- Sign in to the Membership Hub again and open Export data: the download is there once it is ready, email or not.
- If the ZIP will not open, the download probably stopped early. Download it again from the Membership Hub.
Nightjar is an independent tool by Peak Apps Studio and is not affiliated with, endorsed by or sponsored by Oura Health Oy. Oura is a trademark of Oura Health Oy.