In order to  calm yourself for sleep, engage in soothing activities. It's up to you what you choose to do. Some ideas include reading a book or magazine, listening to books or speeches on tape, drinking herbal tea, doing light stretches, and making small preparations for the next day like brushing your teeth or laying out clothing. . A hot bath can help your body relax, and thus, your mind. Taking a 20 to 30 minute hot bath will cause a rise in your temperature, which will drop steadily after you exit the tub. This drop in temperature will make it easier to drop off to sleep.. Try using essential oils used in relaxation (e.g. lavender) as an added bonus . Playing some soft, soothing tunes as you bathe or complete your winding down routine can be relaxing and help you calm daily stressors. Download a sleep music app on your smartphone, simply select a playlist of music you already own, or listen to a playlist on YouTube. In one study, researcher effectively used classical music to improve sleep problems in younger people with insomnia. Not only might you be better prepared and organized for the next day, you may also avoid lying awake worrying about the following day and enjoy a better night's sleep overall. . Actively seeking relaxation may help you get a better night's sleep and quell anxiety or worries that creep up at bedtime.    Deep breathing. Sit or lie comfortably. Take a long, deep breath in through your nose, noticing your abdomen rise. Hold the breath briefly. Exhale the breath as your abdomen deflates. Repeat this cycle between 6 to 10 times.   Progressive muscle relaxation. Take deep, cleansing breaths. Close your eyes. Start with your feet muscles. Clench them tightly, holding the tension for about 5 seconds. Then, release the tension. Slowly work up through your body contracting and releasing each muscle group. Guided imagery. This is a visualization activity that allows you to imagine a calming place or state of being. This exercise is often most helpful if beginners complete a guided version...

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Write a summary of the previous text in Vietnamese:
Hoàn tất nghi thức thư giãn vào giờ ngủ. Tắm nước nóng. Nghe nhạc. Viết danh sách những việc cần làm vào ngày mai để giảm lo lắng vào ban đêm. Tập các bài tập thư giãn.