| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 12193 |
05 Oct 2026 10:34:43 AM |
Guest / System |
cbt | cbt |
Deleted | 311 | Record deleted from `cbt` (ID: 311) | |
| Date & Time | 2026-10-05 10:34:43 | User | Guest / System |
|---|---|---|---|
| Module | cbt | Table | cbt |
| Record ID | 311 | Affected Rows | 1 |
| IP Address | 216.73.216.230 | Page | /cbt.php?del=311 |
| Description | Record deleted from `cbt` (ID: 311) | ||
{
"cbt_id": "311",
"cbt_category": "",
"cbt_order": "52",
"cbt_title": "Creating a Relaxing Sleep Environment",
"cbt_summary": "<p>Creating a relaxing bedroom is essential for good sleep and managing anxiety. Imagine your room with just the right conditions: a comfortable temperature, typically between 60 to 71.6 degrees Fahrenheit, minimal noise, and low light. This setup signals to your body and brain that it's time to rest. Excess light or noise, or extreme temperatures, can disrupt this signal, making it harder to sleep.</p><p>A well-arranged, peaceful bedroom also plays a significant role in reducing anxiety. When your space feels safe and tranquil, it helps your mind unwind and relax. To enhance this effect, consider using white noise or soothing music to drown out distracting sounds and blackout curtains to keep your room dark at night. Additionally, keeping your bedroom clutter-free contributes to a serene atmosphere, while choosing a pillow with the right balance of firmness, loft, and durability ensures physical comfort.</p><p>Remember, creating an ideal sleep environment doesn't have to be expensive.... [truncated]",
"cbt_image": "",
"created_by": "2026-08-22 10:53:38.164619",
"updated_by": "0"
}
DELETE FROM cbt WHERE cbt_id='311'
cbt| Date & Time | 2026-08-22 10:53:38 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 311 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 311) | ||
{
"cbt_title": "Creating a Relaxing Sleep Environment",
"cbt_image": "",
"cbt_order": "52",
"cbt_summary": "<p>Creating a relaxing bedroom is essential for good sleep and managing anxiety. Imagine your room with just the right conditions: a comfortable temperature, typically between 60 to 71.6 degrees Fahrenheit, minimal noise, and low light. This setup signals to your body and brain that it's time to rest. Excess light or noise, or extreme temperatures, can disrupt this signal, making it harder to sleep.</p><p>A well-arranged, peaceful bedroom also plays a significant role in reducing anxiety. When your space feels safe and tranquil, it helps your mind unwind and relax. To enhance this effect, consider using white noise or soothing music to drown out distracting sounds and blackout curtains to keep your room dark at night. Additionally, keeping your bedroom clutter-free contributes to a serene atmosphere, while choosing a pillow with the right balance of firmness, loft, and durability ensures physical comfort.</p><p>Remember, creating an ideal sleep environment doesn't have to be expensive. Simple and affordable changes can significantly improve your room's ambiance, aiding both your sleep quality and overall well-being. By fine-tuning your sleep space, you're setting the stage for a restful night and a more refreshed you in the morning.</p><p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><b>When your bedroom is a comfortable and soothing space, it sends signals to your brain that it's a safe and peaceful place. This feeling of safety is crucial for reducing anxiety.</b></span></p>"
}