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Oura to Instinct: sleep and recovery in context

Morning recovery scores email into Instinct so plans respect how rested you actually are.

Recommended: Oura · IFTTT → email ~10 min setup

Outcome

Instinct can weigh sleep score, HRV, resting heart rate, and recovery/readiness before suggesting hard workouts, late meetings, or travel days. You get a short daily pulse instead of another dashboard tab.

What gets sent

  • Oura: sleep score, duration, deep/REM, efficiency, lowest HR, average HRV, readiness score
  • WHOOP: recovery score, recovery level, HRV, resting heart rate (via IFTTT); optional Health Monitor PDF summaries
  • Not required: raw second-by-second PPG streams

Tips & gotchas

  • Prefer scores + sleep stages over full account exports; Instinct answers better from small daily facts.
  • IFTTT free polling can lag (~hourly); Pro is snappier for "before I plan my day."
  • Don't paste medical diagnoses or third-party athlete data you don't have rights to share.

How to send

Goal: one email lands in your bot today.

Copy your bot address from Instinct → Settings.

Open Instinct Settings Opens in a new tab

Paste the address from Instinct → Settings.

On Instinct: Copy your bot address from Settings

Connect Oura Ring in IFTTT.

Open IFTTT Opens in a new tab

On IFTTT: Connect Oura Ring

Create an applet: trigger New readiness score available (or New sleep session recorded).

On IFTTT: Trigger on new readiness score

Action: Gmail → Send an email (or Email → Send me an email routed via a filter). Set To to your Instinct bot address.

On IFTTT: Send email to your bot address

Subject: Oura readiness: {{ReadinessScore}} (or sleep score equivalent).

On IFTTT: Set the readiness subject line

Body ingredients: sleep score, total/deep/REM duration, efficiency, lowest HR, average HRV, readiness.

On IFTTT: Add sleep score, HRV, and readiness fields

Confirm one morning email lands in Instinct.

On Instinct: Confirm one morning mail landed
Subject: "Recovery: {{Score}} ({{Level}})" Recovery: {{Score}} / {{Level}} HRV: {{HRV}} Resting HR: {{RHR}} Sleep notes: (optional one-liner)
Other ways · WHOOP via IFTTT

Connect WHOOP in IFTTT.

Trigger: New recovery score.

Action: email your bot address with recovery score, HRV, RHR, and recovery level.

Optional weekly: WHOOP app → Health Monitor → share/export 30-day PDF and email to Instinct.

WHOOP CSV export is weak for live use: it emails a download link, not the CSV inline. Use only for historical dumps.

Other ways · Oura Shareable Reports (occasional)

In the Oura app: Reports → Shareable Reports.

Generate sleep / daily movement PDF and email it to your bot address.

Use for clinician-style snapshots, not daily automation.

Try asking Instinct…

After a mail or two lands, try:

What's my readiness like this morning?

How has my HRV trended over the past week?

Should I push hard today or keep it light?

Summarize last night's sleep in one short paragraph.

New to emailing Instinct? Start with a low-risk recipe: Trip-ready travel or Newsletters.