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Subjective sleep quality: every measured intervention

Ranked only against the same measurement, in the same unit. See the positive, neutral, opposite-direction and still-collecting evidence before deciding what is worth your own test.

Phoenix APOE4 Research · Reviewed by Kevin Tran, APOE4/4 carrier and founder · Data through 2026-08-23 · How to read this research

How to read this

Observational research: real APOE4 carriers tracked over time, each compared with their own earlier self. Members chose their interventions, with no randomisation or placebo group. Everything else they changed is shown beside each result.

Read the full methods and limits

Questions about Subjective sleep quality

What can improve Subjective sleep quality for APOE4 carriers?

For APOE4 carriers, Phoenix has published positive evidence for Earlier bedtime, Mediterranean-keto pattern, and Sauna against Subjective sleep quality. Among APOE4/4 carriers logging early bedtime, better subjective sleep ratings outnumbered worse ratings; no public responder percentage is generated. Member #6D3F21's Mediterranean-keto days averaged 1.3 sleep-quality points higher. Member #CBC9E3 rated sleep 7.8 on sauna days versus 5.8 on comparison days, a 2.1-point advantage after rounding. Morning caffeine showed mixed results; External stress, Travel, and Alcohol moved the opposite direction.

What has Phoenix measured against Subjective sleep quality?

Phoenix has measured 7 interventions against Subjective sleep quality: 3 positive, 1 mixed, 3 opposite-direction. See the table below.

Every intervention measured against Subjective sleep quality

Interventions measured against Subjective sleep quality
InterventionWhat we observedEvidence status
Earlier bedtimeAmong APOE4/4 carriers logging early bedtime, better subjective sleep ratings outnumbered worse ratings; no public responder percentage is generated.Repeated positive
Mediterranean-keto patternMember #6D3F21's Mediterranean-keto days averaged 1.3 sleep-quality points higher.Positive individual result
SaunaMember #CBC9E3 rated sleep 7.8 on sauna days versus 5.8 on comparison days, a 2.1-point advantage after rounding.Positive individual result
Morning caffeineOne curated member rated morning-caffeine sleep lower while another felt no change despite a wearable-stage decline.Mixed results
External stressExternal-stress weeks averaged 1.3 sleep-quality points lower; only a handful of dense loggers contributed.Opposite direction
TravelTravel weeks averaged 1.7 sleep-quality points lower; only a handful of dense loggers contributed.Opposite direction
AlcoholMember #6D3F21's drinking nights averaged 1.72 sleep-quality points lower across 25 drinking and 35 comparison nights.Opposite direction

What changed for real APOE4 carriers?

Search by health goal or intervention to see what changed for real members, including results that moved the wrong way.

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Sleep · Better sleep quality · 7 interventions shown.

Health goalSleep
SubgoalBetter sleep quality

Better sleep quality

Interventions tested: 7

Alcohol

Everyday exposuresOutcomes: 1

Sleep quality: Decrease 1.72 points

Cases: 1

Details

Member #6D3F21's drinking nights averaged 1.72 sleep-quality points lower across 25 drinking and 35 comparison nights.

Alcohol

↘Opposite direction

Member #6D3F21's drinking nights averaged 1.72 sleep-quality points lower across 25 drinking and 35 comparison nights.

Selected member cases

  1. Phoenix memberAPOE4/462female

    Sleep quality averaged 1.72 points lower across 25 drinking nights versus 35 comparison nights, up from 1.60 points lower in July.

    What else changed and what to test next

    What else changed: no nearby starts were recorded.

    Next study: repeat Subjective sleep quality after a dated Alcohol window.

logged members
1
members with repeats
1
observations
60
nights
60
measurements
60

Full record

Earlier bedtime

Sleep practicesOutcomes: 1

Sleep quality: Increase

APOE4/4

Details

Among APOE4/4 carriers logging early bedtime, better subjective sleep ratings outnumbered worse ratings; no public responder percentage is generated.

Earlier bedtime

✓Repeated positive

Among APOE4/4 carriers logging early bedtime, better subjective sleep ratings outnumbered worse ratings; no public responder percentage is generated.

logged members
60
members with repeats
60

Full record

External stress

Everyday exposuresOutcomes: 1

Sleep quality: Decrease 1.3 points

Details

External-stress weeks averaged 1.3 sleep-quality points lower; only a handful of dense loggers contributed.

External stress

↘Opposite direction

External-stress weeks averaged 1.3 sleep-quality points lower; only a handful of dense loggers contributed.

Full record

Mediterranean-keto pattern

HabitsOutcomes: 1

Sleep quality: Increase 1.3 points

Cases: 1

Details

Member #6D3F21's Mediterranean-keto days averaged 1.3 sleep-quality points higher.

Mediterranean-keto pattern

✓Positive individual result

Member #6D3F21's Mediterranean-keto days averaged 1.3 sleep-quality points higher.

Little published human data on this link yet.

Selected member cases

  1. Phoenix memberAPOE4/462female
    +1.3points

    Sleep quality averaged 1.3 points higher on Mediterranean-keto days.

    What else changed and what to test next

    What else changed: no nearby starts were recorded.

    Next study: repeat Subjective sleep quality after a dated Mediterranean-keto pattern window.

logged members
1
members with repeats
1
observations
1

Full record

Morning caffeine

Everyday exposuresOutcomes: 1

Sleep quality: Mixed result Mixed

Cases: 2

Details

One curated member rated morning-caffeine sleep lower while another felt no change despite a wearable-stage decline.

Morning caffeine

✓ / ↘Mixed results

One curated member rated morning-caffeine sleep lower while another felt no change despite a wearable-stage decline.

Selected member cases

  1. Phoenix memberAPOE4/469female

    Her subjective sleep rating dropped on morning-caffeine days.

    What else changed and what to test next

    What else changed: no nearby starts were recorded.

    Next study: repeat Subjective sleep quality after a dated Morning caffeine window.

  2. Phoenix memberAPOE3/460female
    0points

    Her subjective sleep rating was unchanged despite lower wearable deep plus REM sleep.

    What else changed and what to test next

    What else changed: no nearby starts were recorded.

    Next study: repeat Subjective sleep quality after a dated Morning caffeine window.

logged members
2
members with repeats
2
observations
2

Full record

Sauna

HabitsOutcomes: 1

Sleep quality: Increase 2 points

Cases: 1

Details

Member #CBC9E3 rated sleep 7.8 on sauna days versus 5.8 on comparison days, a 2.1-point advantage after rounding.

Sauna

✓Positive individual result

Member #CBC9E3 rated sleep 7.8 on sauna days versus 5.8 on comparison days, a 2.1-point advantage after rounding.

Little published human data on this link yet.

Selected member cases

  1. Phoenix memberAPOE4/437male

    Sleep quality averaged 7.8 on 17 sauna days versus 5.8 across 97 comparison days.

    What else changed and what to test next

    What else changed: no nearby starts were recorded.

    Next study: repeat Subjective sleep quality after a dated Sauna window.

logged members
1
members with repeats
1
observations
114
measurements
114

Full record

Travel

Everyday exposuresOutcomes: 1

Sleep quality: Decrease 1.7 points

Details

Travel weeks averaged 1.7 sleep-quality points lower; only a handful of dense loggers contributed.

Travel

↘Opposite direction

Travel weeks averaged 1.7 sleep-quality points lower; only a handful of dense loggers contributed.

Full record

The Beat the Odds Study

The 43-page study: what members tried, how their bloodwork and wearable results changed, and what else changed alongside them.

Download the Beat the Odds Study

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