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{
    "cbt_title": "Building a Healthy Bedtime Routine",
    "cbt_image": "",
    "cbt_order": "51",
    "cbt_summary": "<p><b>Sure, without a bedtime routine, you will eventually fall asleep. But who knows how long that will take or how well you will actually sleep when the lights go out.</b></p><p>Ever wonder why having a bedtime routine is so important? Well, it turns out your<b> brain loves predictability and consistency</b> when it comes to sleep. Having a routine signals to your sleep system that it's time to wind down. It's like telling your brain, <b>\"Hey, it's sleepy time!\"</b> Think of it as creating a cozy, safe space for your brain to settle into before bedtime. Just like how reading the same story to kids every night brings comfort, having a routine helps your brain prepare for a good night's sleep.  <b>Follow REST UP</b></p><p><b>●</b> <b>R - Reserve Time:</b> a couple of hours to wind down before bedtime.</p><p><b>●</b> <b>E - Electronic Devices Away</b>: Avoid screens for their blue light</p><p><b>●</b> <b>S - Snack Lightly:</b> Opt for a low-fat snack if hungry before bed.</p><p><b>●</b> <b>T - Take a Warm Bath:</b> A warm bath 2-3 hours before bed</p><p><b>●</b> <b>U - Utilize Daytime Spaces:</b> Keep your bed for sleep and intimate moments.</p><p><b>●</b> <b>P - Prioritize Consistency: </b>Stick to a regular bedtime for a stable sleep schedule.</p>"
}