| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 11839 |
04 Oct 2026 07:40:32 AM |
Guest / System |
cbt | cbt |
Deleted | 310 | Record deleted from `cbt` (ID: 310) | |
| Date & Time | 2026-10-04 07:40:32 | User | Guest / System |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 310 | Affected Rows | 1 |
| IP Address | 216.73.216.230 | Page | /cbt.php?del=310 |
| Description | Record deleted from `cbt` (ID: 310) | ||
{
"cbt_id": "310",
"cbt_category": "",
"cbt_order": "51",
"cbt_title": "Building a Healthy Bedtime Routine",
"cbt_summary": "<p style=\"text-align: center;\"><span style=\"font-family: Caveat; font-size: 18pt;\"><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></span></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><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>R - Reserve Time:</b> a couple of hours to wind down before bedtime.</p><p><span style=\"font-family: Arial Unicode ... [truncated]",
"cbt_image": "",
"created_by": "2026-08-22 10:53:34.445020",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='310'
cbt| Date & Time | 2026-08-22 10:53:34 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 310 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 310) | ||
{
"cbt_title": "Building a Healthy Bedtime Routine",
"cbt_image": "",
"cbt_order": "51",
"cbt_summary": "<p style=\"text-align: center;\"><span style=\"font-family: Caveat; font-size: 18pt;\"><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></span></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><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>R - Reserve Time:</b> a couple of hours to wind down before bedtime.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>E - Electronic Devices Away</b>: Avoid screens for their blue light</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>S - Snack Lightly:</b> Opt for a low-fat snack if hungry before bed.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>T - Take a Warm Bath:</b> A warm bath 2-3 hours before bed</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>U - Utilize Daytime Spaces:</b> Keep your bed for sleep and intimate moments.</p><p><span style=\"font-family: Arial Unicode MS;\"><b>●</b></span> <b>P - Prioritize Consistency: </b>Stick to a regular bedtime for a stable sleep schedule.</p>"
}