New Data (after)

{
    "cbt_title": "Improving Sleep to Manage Anxiety \r\n",
    "cbt_image": "",
    "cbt_order": "50",
    "cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:0pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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 </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">\"mental hyperarousal,\" </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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 </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">alarm goes off too much </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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 </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">stress can lead to even more anxiety</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Picture this:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> 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 </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">anticipatory anxiety </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">- basically, </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">stressing about sleep before it even happens. </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">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</span><span style=\"text-indent: -18pt; background-color: transparent; font-size: 12pt; font-family: Merriweather, serif; font-variant: normal; vertical-align: baseline; white-space: pre-wrap;\"><br></span></p><p class=\"\"><p><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-align: justify; text-indent: -18pt; white-space: pre-wrap;\">Maintain a Healthy Sleep Schedule\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Turn Off Devices 1-2 Hours Before Bed\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Block Out Light\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Make Your Bedroom Peaceful &amp; Pleasant\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Avoid Alcohol, Caffeine, &amp; Nicotine\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Avoid Eating Before Bed\r\n</span><span style=\"background-color: transparent; font-family: Merriweather, serif; font-size: 12pt; text-indent: -18pt; white-space: pre-wrap; text-align: justify;\">Add warm milk, kiwi and Chamomile Tea in your diet</span></p></p>"
}