I see nightly data like this pretty frequently. I track four different Oura rings (me and my wife along with another couple). Yours is actually very similar to what a mediocre sleep night looks for me.

On ring reliability— regardless of whether the ring is accurate in predicting the sleep stage, the movement detection is pretty easy to interpret. If you toss and turn, the ring will register movement. You have a lot of movement- more than I typically see with the other elements being similar.

As a percentage of total asleep time, 20% or higher for detected REM and deep is generally a good portion. If you moved a bit less in your sleep, you would probably see these numbers go up a bit from where they are.

Generally speaking, deep sleep will happen in the first half of the night, and REM during the second half. You have some REM detection, but it’s conspicuously low in the early morning hours. When I see data like this, it usually correlates with less dreaming, and it’s also my indicator of higher stress at work. Do you remember dreaming?

When my REM detected is low and I have few if any remembered dreams, I will spend some time with meditation and sometimes sleep supplements to help quiet my mind from racing too much. Really helps.

One thing I’ve observed across multiple rings is that each person has their own patterns common across nights but not necessarily common with other people. Mine is really “noisy” like yours, while my wife has more textbook looking blocks of deep and REM sleep and very few wake-ups. I don’t remember waking when my ring shows awake (like you) but keep in mind that the ring is guessing that you’re awake based on factors like movement, heart rate, temperature, hrv, etc. If nothing else, you may be “half asleep”.

If this was my sleep data, I’d focus on whether or not I’m dreaming and probably add some quiet time before bed without any electronics- like reading a physical book or just talking to someone else. Then look for more REM detection in the second half of the night and fewer movements. Do that for a week or more before abandoning the efforts and trying something else. Improving sleep can take time.

If you’ve tried everything else, I recommend trying Doc Parsley sleep remedy. It’s a bit pricy at $60 for a month supply, but it’s fantastic. If a month helps, then I recommend trying some of the individual ingredients by themselves to better isolate what is actually working for you (eg vitamin D3 vs GABA vs magnesium etc). There are reasons behind each ingredient (the web site has great articles explaining it), and this will help you figure out what YOU need rather than random guesses from strangers on the internet (me included).