Circular Ring: Help

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Best practices from a high-performance coach and bio-hacker: Siim Land


Waking up sounds the beginning of the day and you know the importance of a good wake up. You even wrote an e-book called “Waking up Empowered”. Why do you believe it to be so important?

“The way you wake up determines how the rest of the day is going to go. If you start ruminating over negative thoughts or hit the snooze, then you’re telling your brain what kind of a rhythm to follow. On the other hand, if you get up doing something productive such as meditation or making your bed, you’re dragging momentum to your side and everything else gets easier as well.

There’s a reason people use the idiom of stepping out of bed with the wrong foot. Your brain is plastic and always listening to the feedback it receives from your thoughts, emotions, and actions. That’s why I believe in getting quick wins as soon as possible. It can be taking a cold shower, reading a few pages, writing a journal or exercise. Whatever puts you into the flow of things. In any case, train your brain to avoid negativity and procrastination.”

What would be your top tips for a better wake up? How do you personally combat sleep inertia?

“The best tip for a restful wake-up is to wake up naturally without an alarm clock. This way your brain will gradually pull you out of sleep at the lightest stage of sleep and at the end of a sleep cycle. Sleep inertia happens when you get shooked from a deep sleep in the middle of it.

Ideally, you want to not use an alarm clock and stick to a consistent bedtime so your body could develop the habit of waking you up around the same time. If this is not possible, then using specific smart alarm clock or circadian alarm clocks that start calibrating light towards more brightness to mimic the sunrise is also useful.”

What does your routine look like right after waking up?

“After getting clothed I make my bed and go outside to get some fresh air and daylight. This will kickstart the proper circadian rhythm. I may also do some breathing exercises and stretches to get the blood flowing. Then I go inside and start working on my laptop until noon.”


Do you have any sleep hygiene tips that are easily implemented?

“Use blue-blocking glasses to filter out artificial light in the evening. This protects your circadian rhythms and enables the body to produce melatonin the sleep hormone.”

Can you explain the relationship between sleep on activity and better performances?

“Sleep facilitates recovery and adaptation. Without enough sleep, your body wouldn’t be able to repair itself from both cognitive and physical activities. Poor sleep also decreases reaction time, alertness and mood.”

You also talk about sleep and fat loss. How is that directly affected?

“Sleep improves the body’s metabolic flexibility and insulin sensitivity. Sleep deprivation raises blood sugar and cortisol the stress hormone, which makes it easier to get diabetes and gain weight. Psychologically, short sleep also makes you want to eat more food and you’re less satisfied with it.”

Serotonin and thus Melatonin impact our Circadian rhythms and finding the perfect sleep balance is key for a good night’s sleep and to improve our energy. How can one boost his melatonin/serotonin secretion?

“Light exposure affects melatonin the most. That’s why blue blockers and dimming down the lights in the evening are crucial. Certain foods with some carbs and protein will also promote serotonin, which leads to the creation of melatonin. The best foods for that tend to be poultry, meat, bananas, rice, and cherries.”

We’d then be tempted to take melatonin (or other) supplements. Is it a solution in on the long run? Are there natural supplements out there that offer a better alternative?

“Taking supplements is a quick-fix that doesn’t address the underlying cause. It should be used only in some cases like jet lag or poor sleep and not as a staple. Instead, you should focus more on the light environment, food intake and stress management.”

What would be your main takeaways and pieces of advice for better sleep? Are they any gadgets, products or hacks you can recommend?

“In my own experience, filtering out bright lights in the evening is the most effective strategy for getting better sleep. This way you’ll naturally get sleepier. Tracking your sleep with gadgets will also give you more insight into how well you sleep.”


With everything that is said above, we might get conflicting information about which diet to carry out. With your experience and personal findings, what have you found to be the best diet?

“The optimal diet depends on the person’s energy requirements, genetics, lifestyle, and preference. Generally, anything that helps you to lose weight and stay lean will improve your health and sleep better. Overeating even healthy food isn’t a good idea but whole foods that are minimally processed tend to be the healthiest. Most people also undereat protein, which is the most important macronutrient for improving body composition. Hyperpalatable foods that combine fats and carbs together are low in protein, which is why you tend to overeat them. Higher fiber intake will also create more satiety while keeping the overall calories low. Carbs should be calibrated based on exercise intensity and activity levels.

Skipping meals and doing some intermittent fasting has been shown to be effective for improving body composition but it also has many longevity and anti-aging benefits. That’s why I eat only 1-2 times a day and avoid snacking.”

What are the main reasons for trying to stick to such a diet?

“A high satiety diet that helps you to improve your body composition will make your body more metabolically flexible and helps to stay healthy in the modern food environment.”

Have you found any negative impacts of such eating habits? What about positive impacts?

“More energy, easier to stay lean and having more muscle makes my body burn more calories at rest.”

Would you have any advice for anyone trying to start implementing such diets?

“Focus on nutrient density and not calorie density. Chew your food properly in a low-stress environment to avoid overeating.”

To go further with biohacking

If you wish to learn more about how to master your body, develop your mind, build muscle, lose fat, get motivated, achieve your goals, get more energy and increase productivity, check out Siim’s youtube channel here. Don’t hesitate to also follow him on his socials: Facebook, Twitter and Instagram.

You can also check out his website here with an incredibly vast amount of resources with blog posts, podcasts, e-books and much more.

Kickstarter campaign – Update #1

Kickstarter is a very interesting journey!

100% funded in under 4 hours!

200% funded in 24 hours!

0/500 ? No more VIP rewards left!

50/500 ⏳ Now switching to the early bird offer, less than 50 available.

Press coverage:

This week, Circular has been featured in some of the most influential tech outlets following our launch and demos our team had. The Circular team is thrilled to see this excitement and we would like to say thank you!

DIGITAL TRENDS: “Smart rings aren’t a new idea, but this one is arguably one of the best yet”

CORE 77: “Circular is an unobtrusive smart ring that’s easy to wear and forget about. Meanwhile, it will keep track of your activity throughout the day and night and deliver personalized recommendations to you via an accompanying app. “

TRENDHUNTER: “Due to its small and unintrusive size, many consumers prefer its minimal aesthetic to bulkier watch alternatives. The tool can be customized with interchangeable shells for different styles.”

GIZMODO: “It’s a stylish but relatively nondescript ring that could be worn in multiple scenarios without drawing too much attention.”

YANKO DESIGN: “This crystal clear focus and economy of function allows the Circular Smart Ring to be an incredibly sleek, fashion-forward wearable that bridges jewelry and tech. The lack of a screen, or a host of apps, music, images, calendars, clocks, and other ‘unnecessary fluff’ even enables the Ring to have a remarkably better battery life of 48 hours with continuous usage. “

If you haven’t secured your Circular ring yet, you can enjoy the early bird deal before it’s too late: take me to kickstarter campaign!

How to change the interchangeable shell of my Circular Ring

One of the objectives of Circular is to offer the possibility of wearing a unique wearable device continuously 24/7.

But we realized that one of the barriers to this was that, when working out, we don’t want to wear a ring made of precious gems, reciprocally, when going to an elegant event we don’t want to wear a plastic-looking device. With a device intended to be worn continuously you want to look good at all times and at the same time, you don’t want to damage your device during physical activities.

That’s why we needed a solution that would allow the ring’s look and material to adapt to every moment of your life. We came up with interchangeable outer-shells that allow for infinite possibilities and customization.

How does it work?

Interchangeable Shells Circular

We have made it as simple as possible with the objective of having a well-fixed shell while minimizing the thicknesses of the overall ring.

This is how it works. The shell only turns in one direction of the ring. When you rotate the shell in the right way it lifts up and then you can remove it by shifting it to the side.

What is the difference between the different Circular outer-shells?

The goal is to have shells that are resistant for physical activities and others that are more fancy. This at different prices, different builds.

For now you have the choice between fancy shells (silver and gold rose) made for fancy moments or resistant shells (black fit) made of a special coating that makes them ultra scratch-resistant.

New choices of shells will be available soon.

*It is recommended to protect your unworn shells in rigid boxes when traveling.

Understanding the Circular® Energy score: Can you push yourself or should you rest?

Circular’s primary goal is to ensure that our users are provided with tools that help them live their lives to the fullest. That’s why we built the Energy score. This is the ultimate score that tells you how much energy you have accumulated for the day. It is made up of many night and day contributors so that you can evaluate your vitality and know every morning whether or not you can surpass yourself or if you may avoid an over-training.

Energy Score Circular

As with all Circular scores, a score equal or above 90 is Excellent, from 80 to 89 is Good and below 80 is Poor.

The energy levels score is a score that is comprised of your last days:

  • Heart rate variability (HRV) 
  • Resting heart rate (RHR)
  • Activity volume
  • Recovery
  • Sleep quality score & balance
  • Wake up score

Energy Score Circular

All these parameters have different coefficients depending on their importance.

You might have already seen recommendations in you feed stating that all of your body signals are excellent and that you should be ready for any challenges. Or on the contrary, Kira might have told you that you should be careful and rest a certain day because your body signals are poor. 

Let’s discuss in depth what is taken into consideration in the Energy score and what are the implications for you. All of the following metrics are considered to determine whether or not you are ready for the day.

Heart rate variability (HRV)

HRV measures the specific changes in time (or variability) between successive heartbeats. It is used to see how well you recover after certain events, it is also a good measure of stress and anxiety and can unveil many things about your overall well being. It makes sense to take HRV into consideration as it is a general sign of a healthy condition. The higher it is the better: your body and immune system are then ready to tackle challenges during an upcoming day whereas the contrary would probably mean you need to rest.

Resting heart rate (RHR)

RHR is also a great measure for your overall health, correlated to your HRV. Although, this one focuses more on your fitness levels and is great at detecting minor heart conditions. A higher (compared to your baseline) RHR indicates poor overall wellness conditions. Coupling it to HRV and recovery gives us insights as to other factors that might affect your readiness such as medication you might be taking, irregular heart rate conditions, dehydration, an increase in temperature or even an increase in emotions.

Activity Volume

Activity volume is used to quantify whether you do enough physical activity according to the World Health Organization literature but also in comparison to your own amount of activity with your own baseline.


Recovery is a very important aspect to take into consideration when checking your overall condition. Circular automatically checks your activity volume in the past 35 hours. It should not exceed 20 minutes of high-intensity activity (or its equivalent 40min of medium intensity activity). As extreme as it sounds, nobody can withstand that much exercising without recovery, even athletes. Even though you are able to, the scientific literature is clear on the subject, it is unhealthy to exceed such amounts without recovery. If you do, it will negatively impact the recommendation you might see on your feed. 

Sleep quality score & balance

It takes a number of contributions into consideration to determine your 2 last nights sleep; whether you slept long enough but also evaluate if it was of good quality. 

Wake up score

Each time you wake up wearing the Circular ring either with or without the smart alarm clock, you can find your wake up score in the “Alarm clock” circle that evaluates in which sleep stage you woke up in. The perfect moment for you to feel refreshed is to wake you up between your REM stage and the beginning of light 1 sleep stage. At this perfect moment, you will receive a 100 score. Then, the score is built to lower depending on how far from that perfect moment you were in when you woke up and also how far you were inside your stage.

What to deduce from the Energy score recommendations

If you get a recommendation saying that all your body signals are in the green: be assured that it means what it means. Every aspect of your body whether it is the immune system, stress levels or activity recuperation are excellent. It means that you can do intense activities, intense mental activities, having minimal risks of getting sick. You can push yourself throughout the day. If that’s what you usually go about, you’ll be able to do just that, but better. Use good days like these to your advantage as they aren’t all that frequent (unfortunately). Don’t push that training or workload back or say “I’ll do it later”, it’s your day! 

If you get a recommendation saying that all your body signals are in the red: you guessed it, don’t push yourself. Kira takes sleep and previous activities into consideration, she knows how much rest or recovery you need. Our advice: If it’s cold be sure to cover yourself, if you feel tired don’t hesitate to take a nap whenever you can and don’t hesitate to go to bed a little bit earlier.

Energy Levels Circular

The Energy score is part of the Circular® Global score, click here to learn more about it.  

We remind you that the Circular™ ring is not a medical device and should not be used to diagnose or monitor a pathology.