Summarize the following:
Place your hand on your belly, and inhale deeply as you count to 4. Fill your belly up as you inhale, and try to keep your chest still as you breathe. Hold your breath for a 7 count, then exhale slowly as you count to 8. Starting from the very tips of your toes, gradually flex and release all of your muscle groups 1 at a time. Breathe in as you tense your muscles for 5 seconds, then visualize the tension leaving your body as you relax. Trying to force yourself to sleep can make you restless. Take your mind off of sleeping and think about something relaxing.  Build your perfect house or room in your mind. Picture a calm setting, and try to vividly imagine its soothing sights, sounds, and smells. Invent a peaceful story; just don't imagine an exciting adventure. Noise can impact your ability to get to sleep as well as your overall sleep quality. Try listening to a radio program or podcast that's not too engaging to help block out noise distractions such as traffic, as well as worrisome thoughts. Listen to something that is soft-spoken instead of loud, and something you enjoy but not so much that you will stay up just to listen to it. Recommended podcasts include: to calm your mind and body. Breathe slowly and deeply, and visualize soothing imagery, such as clouds, a quiet beach, or a comfortable place from your childhood. Allow your thoughts to wander like passing clouds or rocking waves as you relax your muscles and sink into the bed. There are many sleep supplements available that may help you fall asleep. Before trying a supplement, it’s wise to consult your doctor, especially if you have a medical condition, take any medications, or are pregnant or breastfeeding.  Your body produces melatonin naturally, and it is the most common sleep supplement on the market. The typical dose available at pharmacies and health stores is 3 mg, but as little as 0.3 mg can improve sleep quality.   Valerian has been used to treat insomnia and nervousness for centuries. A standard dose is 600 mg.   Chamomile is available as an oral supplement, but drinking a hot cup of chamomile tea before bed might help relax you. When brewing it, use 2 bags, and be sure to use caffeine-free herbal tea.  Along with other antihistamines, Chlorpheniramine Maleate can cause drowsiness, and some people use them to curb insomnia. However, you should avoid routinely taking antihistamines to fall asleep, especially if you’re not suffering from allergies or a cold. If you can’t fall asleep after 30 minutes, leave your bedroom instead of tossing and turning. Try reading, taking a hot bath, listening to soothing music, or having a light snack. Do the activity for 15 to 20 minutes, or until you start to feel drowsy, then head back to bed.  When you get up, keep the lights dim, and avoid looking at your phone, computer, television, or any other electronic screen. If you stay in bed tossing and turning, you might associate your bedroom with stress, which will make it harder to fall asleep.

summary: Try slow, deep belly breathing. Try progressive muscle relaxation exercises. Escape into your imagination instead of focusing on sleeping. Block out unwanted noises. Try meditating Give sleep supplements a shot. Get up and do something relaxing if you can’t sleep.


Summarize the following:
Latex begins to deteriorate as soon as you use it, and the more often you play, the quicker your goalie gloves will wear down. But by caring for your gloves properly, you can decrease the speed at which you have to replace them. Soft and tacky latex palm grips, like that in professional grade gloves, gives exceptional grip at the expense of durability. Very tacky game gloves can show signs of wear, including flaking, during the first use. Ensure that your game gloves stay in optimal shape by using training gloves. You can either use an old pair or game gloves or buy an inexpensive pair, which has the benefit of forcing you to work on your technique.  Buy a relatively inexpensive training glove that has less palm grip but more durability. Not only will this save your game gloves, but it will refine your technical skills.  You can convert old match gloves to training gloves once you have a new pair. It’s important to maintain one quality pair for matches and another for training. Your gloves will get the most use during a match, so caring for them during the match is important. This is particularly important with “all weather” or “wet weather” models.  Many areas of a soccer field can be dirty or muddy depending on the weather. If you warm up in these areas, it can reduce the efficacy of your gloves, so consider warming up someplace where there is less dirt. You can also use your training gloves for the warm up period. Softer latex gloves need moistened with water as the palm dries, but very soft latex palms can become slippery if they’re too moist. Figure out the correct balance before a match so you don’t hamper your efforts to defend shots on goal. Using your gloves will make them dirty no matter how carefully you play. Dirt and sweat breakdown the glove’s latex and will eventually affect your game. By cleaning your gloves after every use or every few uses, you will extend their life.  Clean each of your gloves separately and delicately. Put on one glove and run it under lukewarm water. Use a mild detergent or glove specific cleaner to clean off dirt, grime, and sweat. Rinse until the water runs clear and then press out excess water. Don’t wring out your gloves, which can tear the seams. Hang your gloves to dry naturally without the aid of anything that will accelerate the drying process like a hair dryer or the sun, which will cause them to dry out and deteriorate more quickly. You can roll newspaper and place it in the fingers to help them keep their shape and dry more quickly. After you’ve played a game or washed your gloves, it’s important to store your gloves properly. Most gloves will come with a bag specifically made for storing them.  Store your gloves in a cool and reasonably moist environment. You don’t want the gloves or the storage area to be wet because this can promote the growth of bacteria or mold, which will break down your gloves. Don’t just throw your gloves in a bag and forget about them until the next game. Wipe them off if necessary and then place them in their storage bag. If they’re especially sweaty, allow them to dry a bit before you place them in the storage bag. Don’t place them with palms together when you store your gloves since they can stick together and then rip when you try to separate them. Your goalie gloves are a close and contained space that are exposed to sweat and bacteria that can promote odor. By properly cleaning and storing them, you’ll inhibit the growth of bacteria and mold that make your gloves smell.  Making sure to clean your gloves with a disinfectant will help remove sweat and bacteria so they don’t smell. Airing out your gloves properly will ensure that they do get moldy or promote the growth of odor-causing bacteria. This means that you should allow your gloves to dry thoroughly after each game and cleaning.
summary: Understand that goalie gloves have a limited life span. Use training gloves. Care for the gloves during the match. Clean your gloves. Store your goalie gloves properly. Keep your gloves from smelling.