BLANK Journal https://blankar.com/blog/ Recipes, sleep science, and eye-friendly tech from the BLANK lab. en-in Tue, 27 Oct 2026 12:46:59 GMT The 90-minute wind-down: a sleep routine that works even when your evening is chaotic https://blankar.com/blog/evening-wind-down-protocol-sleep/ https://blankar.com/blog/evening-wind-down-protocol-sleep/ A practical pre-sleep protocol built from light, temperature, and nervous-system basics. What to do in the last 90 minutes before bed, and what to skip. Tue, 27 Oct 2026 00:00:00 GMT Prince Jain Eat your food in this order: the meal-sequencing trick for a flatter glucose curve https://blankar.com/blog/food-order-blood-sugar-meal-sequencing/ https://blankar.com/blog/food-order-blood-sugar-meal-sequencing/ Same meal, different order. Vegetables and protein before carbs measurably blunt post-meal glucose spikes. Here is the data and how to actually do it. Tue, 27 Oct 2026 00:00:00 GMT Prince Jain High-protein Greek yogurt cheesecake cups: 12g protein, no added sugar https://blankar.com/blog/greek-yogurt-cheesecake-cups-no-sugar/ https://blankar.com/blog/greek-yogurt-cheesecake-cups-no-sugar/ Six ingredients, 25 minutes in the oven, and a cheesecake cup that tastes like the real thing with a third of the calories. Sweetened with monk fruit, built for meal prep. Tue, 27 Oct 2026 00:00:00 GMT Prince Jain 2-ingredient lentil protein wraps: 9g protein each, vegan, gluten-free https://blankar.com/blog/lentil-protein-wraps-2-ingredient/ https://blankar.com/blog/lentil-protein-wraps-2-ingredient/ Soaked yellow lentils blended into a batter, cooked like crepes. No flour, no eggs, no protein powder. The cheapest high-protein wrap that actually holds together. Tue, 27 Oct 2026 00:00:00 GMT Prince Jain The 10-minute morning light habit: what it does to your sleep, and what it does not https://blankar.com/blog/morning-light-circadian-routine/ https://blankar.com/blog/morning-light-circadian-routine/ Outdoor light within an hour of waking is the cheapest circadian lever that exists. Here is what the evidence supports, how much you need, and how to do it in Indian conditions. Tue, 27 Oct 2026 00:00:00 GMT Prince Jain Why an e-ink screen feels easier on your eyes (and where it does not help) https://blankar.com/blog/eink-vs-phone-screen-eye-strain/ https://blankar.com/blog/eink-vs-phone-screen-eye-strain/ E-ink is not magic. It is physics: no backlight, no flicker, reflected light like paper. Here is what that fixes and what it cannot fix. Sat, 24 Oct 2026 00:00:00 GMT Prince Jain Do blue light glasses actually help you sleep? What the studies say https://blankar.com/blog/blue-light-glasses-sleep-evidence/ https://blankar.com/blog/blue-light-glasses-sleep-evidence/ The evidence is narrower than the marketing. Here is what blue light glasses can and cannot do, and where the melatonin research actually points. Thu, 22 Oct 2026 00:00:00 GMT Prince Jain Monk fruit vs stevia vs erythritol: which one actually works in chocolate https://blankar.com/blog/monk-fruit-vs-stevia-vs-erythritol/ https://blankar.com/blog/monk-fruit-vs-stevia-vs-erythritol/ We make chocolate with all three. Here is what each sweetener does to taste, texture, and blood sugar, with the numbers from our own batches. Tue, 20 Oct 2026 00:00:00 GMT Prince Jain