First, read the English article below.

If you find yourself struggling to sleep at night, try engaging in a relaxing ritual. This can help clear your mind and allow you to slip into sleep.  Take five deep breaths. Inhaling and exhaling can help the body relax. Place your hand on your stomach and try to breathe in a way that your hand rises and falls on your belly with your breathing.  Focus on the present moment. This can help you take your mind off of any intrusive thoughts that are preventing you from falling asleep. Focus on the feeling of the sheets against your legs, the temperature of the room, any noises coming from outside, and the smell of your sheets or bed. Hyper-focusing on the present moment can help lull you to sleep.  Tensing your toes can actually relieve a lot of tension. If you're trying to fall asleep but can't, try pulling your toes inward, holding for a count of ten, and then releasing them and counting to ten again. Repeat 10 times. If you've been trying to fall asleep for a while and can't, it's best to leave the room and do something else for a bit. Reading a book, listening to soothing music, and other calming activities can help lull you to sleep. You should associate your room primarily with sleep, so make sure you go to the living room or somewhere else in your home and only return to your bed if you start feeling sleepy.  Remember to keep the lighting dim and not do anything too stimulating. If you read a book, don't choose a page-turning suspense novel. Try a biography or something a little less exciting. . If you're having trouble sleeping because you can't stop thinking about everything that's on your plate for tomorrow, make a to-do list. This can get distracting thoughts out of your head. Write down everything you need to do tomorrow on a piece of paper. Avoid using your smartphone, as the light from the screen will interfere with the production of melatonin, a hormone that helps you fall asleep. Purging distracting thoughts can help you fall asleep easier. Your room can have a dramatic effect on your ability to... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Thực hành thư giãn. Rời khỏi phòng và làm việc khác. Lập danh sách những việc cần làm. Đảm bảo phòng ngủ đáp ứng các điều kiện thích hợp để ngủ. Thử phương pháp thiền nằm. Uống trà hoa cúc hoặc sữa ấm. Tắm nước nóng. Sử dụng máy tạo tiếng ồn trắng. Bổ sung magie.