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{
    "cbt_title": "Improving Sleep to Manage Anxiety",
    "cbt_image": "",
    "cbt_order": "50",
    "cbt_summary": "<p>It's important to understand why sleep matters for you, especially when you're feeling worried or anxious during the day. When your mind is constantly busy, it can make it hard to fall asleep at night. This is called <b>\"mental hyperarousal,\" </b>and it might be a sign of anxiety. Anxiety is like your body's alarm system, which is good for keeping you safe. However, if this <b>alarm goes off too much </b>and for no real reason, it can stop you from getting the deep sleep you need. This lack of sleep can make you feel stressed about not being able to sleep well, and that <b>stress can lead to even more anxiety</b>.</p><p><b>Picture this:</b> having a hard time falling asleep. The stress of it can make you stay awake, and the worry about falling asleep becomes a big deal even before bedtime. This is called <b>anticipatory anxiety </b>- basically, <b>stressing about sleep before it even happens. </b>Now, instead of sticking to healthy sleep habits, you might try things like going to bed really late or sleeping fewer hours, thinking it'll help you avoid the stress of falling asleep. But guess what? It usually ends up giving you even less sleep, making the anxiety worse.</p><p>Now, when you're short on sleep, your body's stress hormone, cortisol, shows up in full force. This dude activates your nervous system, making your heart race and your breathing go turbo. All the things you'd associate with feeling a bit on edge, right? Follow</p><p><span style=\"font-family: Arial Unicode MS;\">●</span>  Maintain a Healthy Sleep Schedule</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Turn Off Devices 1-2 Hours Before Bed</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Block Out Light</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Make Your Bedroom Peaceful &amp; Pleasant</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Avoid Alcohol, Caffeine, &amp; Nicotine</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Avoid Eating Before Bed</p><p><span style=\"font-family: Arial Unicode MS;\">●</span> Add warm milk, kiwi and Chamomile Tea in your diet</p>"
}