First, read the English article below.

Everyone has different routines that they follow at night before they go to bed and attempt to fall asleep, but most people are asleep within 30 minutes from when their head hits the pillow and they turn off the lights. The hallmark symptom of insomnia is difficulty initiating sleep — it typically takes much longer than 30 minutes and sometimes up to four hours.  Lots of tossing and turning in bed is typical with insomnia, as are feelings of anxiety and frustration about not falling asleep (which makes the situation worse). For some people, the anxiety comes as a result of not being able to fall asleep, not the other way around. It usually comes as a worry of how the person will be able to function the next day with little or no sleep. Everyone has experienced an occasional night of insomnia due to stress or illness, but doctors consider insomnia chronic if it happens at least three nights per week for three months or longer. The vast majority of people need between 7-9 hours of continuous sleep per night in order to be healthy and function properly during the day. Some people may need a little more (10 hours) and the rare person can get by with less without experiencing any negative health repercussions. Determine how many hours you're getting throughout your work week. Despite wanting to get more, people with insomnia usually end up with 6 or fewer hours of sleep on multiple nights throughout their work week.  If your busy work schedule only allows you 6 or fewer hours of sleep regularly, then that's not considered insomnia — that's sleep deprivation due to lifestyle choices. Insomnia infers a difficulty falling asleep and getting quality sleep despite the intention to do so. Lack of sleep during the week cannot be "made up" during the weekends by over-sleeping. People require certain amounts of sleep every 24-hour cycle and if you don't meet your requirements then there's always immediate physiological / emotional repercussions. Another hallmark sign of insomnia is frequently waking up and getting out of... 

Now, please write a short abstract for it in Indonesian. Abstract:
Amati berapa lama waktu yang Anda butuhkan untuk tertidur. Pahami apa saja yang dibutuhkan untuk mendapatkan tidur berkualitas. Catatlah setiap kali Anda terbangun di malam hari. Waspadai kelelahan di pagi hari. Waspadai perubahan suasana hati.