Article in English: When you break away from your sleeping medication, the most important thing you can do for yourself is to set up a healthy, regular sleeping routine. Although you will still likely experience withdrawal symptoms from the medication in the first few weeks, practicing what is called "sleep hygiene" can help to counterbalance the withdrawal and to set you up for lasting success with your new sleep pattern.  The first step in sleep hygiene is to set a wake-up time that is the same every day. Even on weekends, you should be getting up at the same time that you do on weekdays. If you find that you are tired, the best strategy is to go to bed earlier rather than changing your wake-up time. Therefore, if the alarm goes off, make sure you get up; if you remain fatigued throughout the day, you can go to bed earlier and eventually your body will adapt. Try making your bed time earlier in 15-minute increments. An additional benefit to this strategy is that your body naturally becomes more tired at night. When you know that "sleeping in" past your alarm is not an option, you learn to listen to your body as it naturally gets tired in the evening and to use this as your signal of when it is time to go to sleep. Many people have a television in their bedroom, or use their laptop computers, their tablets, or their cellphones in the bedroom prior to falling asleep at night. This is one of the most counter-productive things you can do for your sleep, because the light from the screens (called "blue" light) changes the chemistry in your brain and causes you to be more awake and less likely to fall asleep.  Melatonin is the natural chemical produced in your brain that regulates the sleep-wake cycle. It is produced in larger quantities prior to falling asleep. The bright light from computer, television, or cellphone screens counters the effects of melatonin, as the brain's natural production of melatonin is related to the natural light or darkness of the surrounding environment (it is what causes us to feel sleepy when it is dark...

Summary in Indonesian:
Perbaiki rutinitas tidur Anda. Gunakan kamar tidur hanya untuk tidur dan berhubungan seksual. Hindari aktivitas yang mengacaukan kondisi emosional dan mental Anda sebelum tidur. Tidurlah tepat ketika Anda mengantuk dan merasa perlu tidur. Pastikan Anda mematikan lampu (atau memasang cahaya yang minim) menjelang tidur malam. Berolahragalah secara teratur. Hindari menenggak minuman yang tinggi kadar gula dan kafeina. Berendamlah air hangat Ikuti terapi perilaku kognitif (cognitive behavioral therapy/CBT) jika Anda masih kesulitan melepaskan diri dari obat-obatan setelah menerapkan langkah-langkah di atas.