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.
How to read this
Phoenix research is longitudinal and observational: we follow real APOE4 carriers over time and compare each member with their own earlier self, with no placebo group, no randomisation, and members choosing their own interventions.
That means these are strong signals pointing at what to test next, not proof of cause. Most nutrition, supplement and lifestyle research you read online has exactly the same design. The difference is that we say so, and we show you the confounders.
Read the full methods and limitsBrowse exact outcomes and interventions. Each result keeps its source, measurement rule and audit record beside the claim.
Keep total duration, sleep stages and subjective sleep ratings separate.
Phoenix daily check-in sleep-quality score · Aim: higher
Earlier bedtime
✓Repeated positiveAmong APOE4/4 carriers logging early bedtime, better subjective sleep ratings outnumbered worse ratings; no public responder percentage is generated.
0 selected member cases · not a response rate
APOE4/4 carriers with early-bedtime tags and comparable subjective sleep ratings.
Mediterranean-keto pattern
✓Positive individual resultThe Pattern Spotter's Mediterranean-keto days averaged 1.3 sleep-quality points higher.
Pattern Spotter · APOE4/4 · female · age 60-69
Sleep quality averaged 1.3 points higher on Mediterranean-keto days.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Mediterranean-keto pattern window.
1 selected member case · not a response rate
The curated Pattern Spotter comparison of Mediterranean-keto and other days.
1 selected case shown with this evidence.
Sauna
✓Positive individual resultThe Sauna Sleeper rated sleep 7.8 on sauna days versus 5.8 on comparison days, a 2.1-point advantage after rounding.
Sauna Sleeper · APOE4/4 · male · age under-40
Sleep quality averaged 7.8 on 17 sauna days versus 5.8 across 97 comparison days.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Sauna window.
1 selected member case · not a response rate
The Sauna Sleeper's 17 sauna days compared with 97 non-sauna days.
1 selected case shown with this evidence.
Phoenix daily check-in sleep-quality score · Aim: higher
Morning caffeine
✓ / ↘Mixed resultsOne curated member rated morning-caffeine sleep lower while another felt no change despite a wearable-stage decline.
Current Convert · APOE4/4 · female · age 60-69
Her subjective sleep rating dropped on morning-caffeine days.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Morning caffeine window.
Fine Tuner · APOE3/4 · female · age 50-59
Her subjective sleep rating was unchanged despite lower wearable deep plus REM sleep.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Morning caffeine window.
2 selected member cases · not a response rate
Curated morning-caffeine cases with comparable subjective sleep ratings.
2 selected cases shown with this evidence.
Phoenix daily check-in sleep-quality score · Aim: higher
External stress
↘Opposite directionExternal-stress weeks averaged 1.3 sleep-quality points lower; only a handful of dense loggers contributed.
0 selected member cases · not a response rate
Members with sufficiently dense external-stress tags and comparable other-week sleep ratings.
Travel
↘Opposite directionTravel weeks averaged 1.7 sleep-quality points lower; only a handful of dense loggers contributed.
0 selected member cases · not a response rate
Members with sufficiently dense travel tags and comparable home-week sleep ratings.
Alcohol
↘Opposite directionThe Pattern Spotter's drinking nights averaged 1.72 sleep-quality points lower across 25 drinking and 35 comparison nights.
Pattern Spotter · APOE4/4 · female · age 60-69
Sleep quality averaged 1.72 points lower across 25 drinking nights versus 35 comparison nights.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Alcohol window.
1 selected member case · not a response rate
The Pattern Spotter's drinking nights compared with her own non-drinking nights.
1 selected case shown with this evidence.
Evidence collected through 2026-08-09.
Phoenix daily check-in sleep-quality score · Aim: higher
Alcohol
↘Opposite directionThe Pattern Spotter's drinking nights averaged 1.72 sleep-quality points lower across 25 drinking and 35 comparison nights.
Pattern Spotter · APOE4/4 · female · age 60-69
Sleep quality averaged 1.72 points lower across 25 drinking nights versus 35 comparison nights.
What else changed: no nearby starts were recorded.
Next study: repeat Subjective sleep quality after a dated Alcohol window.
1 selected member case · not a response rate
The Pattern Spotter's drinking nights compared with her own non-drinking nights.
1 selected case shown with this evidence.
Get the Issue 01 Evidence Map by email. It groups the same evidence by outcome and by intervention, including what worked, what did not, and what Phoenix wants to test next.
Turn evidence into your next test
Forty carriers with a dated start and a repeat blood test close it. Creatine, vitamin D3 and B12 sit further back. Your next blood test is somebody else's answer, and theirs is yours.
Full Issue 01 index
Start with the result you want, or start with something you are already taking or doing. Both paths lead back to the same measured records.