Framework
The Light Sandwich (Jet Lag Protocol)
Colin's own travel routine for resetting the clock across time zones.
How it works
- 1Blue light filtering glasses on from evening, worn through the airport, the jet bridge, the cabin, the in-flight movie, and the brutally lit lavatory.
- 2Airports and planes are an almost perfect design for circadian sabotage, bright light at every point where the body is trying to shut down.
- 3On landing, glasses off and straight into as much natural daylight as possible, ideally ten to fifteen minutes.
- 4Caffeine timing and short-term melatonin layered on top to nudge the clock.
Hear it on the podcast
Chronic Insomnia: Almost None Get Treated — Colin Lawlor on the Sleep Data GapListen to the episodeMore from this episode
The Consistency-First Sleep StackColin's personal protocol, ranked by what he actually believes moves the needle.The Gold Standard Normalization LayerHow Sleep.ai turns four different wearable answers into one comparable number.All Data, No ActionColin's diagnosis of the entire wearables category.Sleep as the Diagnostic WindowThe underused half of the sleep story: an early warning system, not just a performance lever.Two-Lane MonetizationHow a sleep data company actually makes money.
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