. Even if you prepare a restful room, you might still wake earlier than you would like. In this situation, you need to quickly and easily allow yourself to slip back into sleep without fully rousing, or else you will lie there alert and awake and not be able to fall back asleep. Mindfulness is a meditative practice that can help you calm your mind when you wake up unintentionally.   As you feel your body moving from a state of sleep to gradual wakefulness, keep your body in a comfortable sleeping position and keep your eyes closed. Calmly think about falling back asleep. Think about how comfortable the bed feels around you, how relaxed your mind is, and try to gently guide your mind back to rest. If you were dreaming, you can help your mind move back into a sleep state by re-entering the dream world. Think about where you left off in the dream, and use your imagination to think about what might happen next in the dream. A mantra is a short, simple phrase that you can recite over and over in a form of meditation, as a way of getting control over your mind and body.  A mantra can help you to lull yourself back to sleep. In fact, reciting a mantra can help to lower your blood pressure and heart rate, helping establish a sleepy state.  Your mantra can be as simple as "Rest. Rest. Rest." or "I welcome sleep." A soft lullaby, relaxing prayer, or self affirmation can be a nice way to lull yourself off to sleep. It helps if it is something you have also made a habit of reciting at bedtime, so that it serves as a cue to your mind and body that it is bedtime If you find you wake up and have to use the restroom, try to do so as peacefully and quietly as possible, so that you can return to your bed and get more rest.   Get out of bed and pull your blankets back up to the pillow. If you use the restroom quickly, this will keep your side of the bed warm with your body heat while you're away. Otherwise, you'll return to cold sheets that can make it hard to get cozy again. Don't turn on the lights, open the blinds, or check...

===
Write a summary of the previous text in Indonesian:
Latih meditasi kesadaran diri. Lafalkan mantra yang menenangkan. Buang air kecil/besar secepatnya. Bangun dari tempat tidur.