Getting a full night's sleep every night keeps you from feeling drowsy and being susceptible to sleep attacks. If you wake up during the night, try to fall back to sleep rather than getting up. If necessary, adjust your sleeping environment to make it easier for you to fall asleep. The amount of sleep you need each night depends on your age, lifestyle, and a variety of other factors. In general, school-aged children need 9 to 11 hours of sleep, while adults over the age of 18 generally need 7 or 8 hours of sleep. Avoid alcohol and sugary foods 4 to 6 hours before heading to bed. These can act as a stimulant to keep you awake. Set fixed times for when you wake up and when you go to bed at night. Try to stick to these times as closely as possible in order to help get your body into a regular sleep pattern. You do not have to go to bed early, but try to make it as regular as possible. By doing this, you may be able to train your body and brain to stick to your sleeping schedule so you do not fall asleep when you are supposed to be awake. For example, plan to get up at 7:00 AM every morning, and go to bed at 11:30 PM every night. You can also go to bed at 1:00 AM and get up at 9:00 AM. Stick to those times every day of the week to help get your body acclimated to being awake at certain times and asleep at other times. Try to create an environment that will help you to fall asleep. Reduce the amount of light and noise that comes into your room as much as possible. Close your curtains or blinds to make your room dark. You can also wear an eye mask to block out light. Keep the temperature comfortably cool, which is typically between 65 and 75 °F (18 and 24 °C). The room should also be well ventilated so it doesn't get stuffy. When you are in a dark environment, your brain begins to produce melatonin, which is the hormone that regulates sleep. The backlight emitted from electronic devices can reduce the amount of melatonin that your brain secretes. Melatonin is the chemical that your brain produces to help you sleep....

How would you rephrase that briefly using Indonesian?
Usahakan untuk tidur sepanjang malam tanpa terbangun. Buatlah jadwal tidur untuk Anda sendiri. Redupkan lampu dan buatlah kamar tidur Anda gelap dan nyaman. Hindari penggunaan perangkat elektronik sebelum tidur. Jangan gunakan tempat tidur untuk aktivitas lain. Usahakan untuk relaks begitu Anda berada di tempat tidur. Tidurlah dengan berbaring miring. Berhentilah menekan tombol snooze pada weker Anda. Jadwalkan tidur siang. Kendalikan rasa kantuk saat bekerja.