First, read the English article below.

Getting at least a 30 minute workout a day, five hours before bed, will increase your chances of sleeping better at night.  Expending energy breeds energy. Exercise boosts your energy-producing mitochondria in your cells, fuels your circulation of vital oxygen, and releases neurotransmitters and the feel-good endorphins responsible for the “runners’ high.”  Short bursts of activity throughout the day can help you manage the fatigue that might set in while you are at work or school. Take the stairs instead of the elevator. Walk to school instead of taking the bus. Get up and walk around the office for a minute every 30 minutes. Dance around to music while you unload the dishwasher or put on music in your office, if allowed. Having a quick shower in the middle of the day or even just going to the bathroom to splash some water on your face can do wonders to wake yourself up. Even for a brief spell, taking a quick break to get some sun and fresh air can invigorate you enough to get through the rest of the day. If you find that your insomnia is affecting your work habits, try cutting out distractions at work so that you can really focus when you have the energy to do so. That includes self-distracting behaviours such as checking Facebook.  Work with a clear goal in mind. Whether you’re trying to write an essay for school or prepare a presentation at work, having a focus and smart goals will then help you feel energized when achieve your goal. Have a task list and avoid straying from it. Do the more mentally taxing work when you’re sharp and keep the menial tasks for when you’re more tired. You can still be productive filing or writing emails when you’re worn down. Work standing up, if possible. It helps keep you awake and burns calories. 

Now, please write a short abstract for it in Vietnamese. Abstract:
Tập thể dục. Lắng nghe loại nhạc sôi động. Tắm. Đi dạo. Làm việc thông minh hơn.