INPUT ARTICLE: Article: You wouldn't bet on a baby to run a marathon, so don't insert yourself in the line up right away if you don't have to. Paddle out to sea and catch a broken wave in shallower, white water nearer to the shore. Take a moment to master sitting on your board, too. While you're doing this, make sure you're always facing the waves never turn your back on something that could seriously injure you. Anytime you're waiting for a wave, keep facing the horizon. This is a technique that allows you to go under breaking waves instead of getting pummeled time and time again each time you go out for a surf. There is a different technique for using a short or long board: For short boards, gain speed as you approach the wave. Around 2 feet (0.6m) before making contact with the water, grab the edges of the surfboard between the nose and middle of your board. Push you weight onto your hands until the nose goes under. Put your head down and your body will follow. Once your body is below the surface, take your front leg and bend it down, using that knee to push the tail under the wave. This momentum will put you in the water for only a second or two. For long boards, push up your chest and let the wave pass under your body and over the board. The "shoot and scoot" method is where you sit on the back of your board and put the tail of it into the water, grabbing the edges of the board at the center so it raises above the wave. You don't just want to ride a wave to shore, you want to ride it parallel to shore for as long as possible. You want the longest possible ride with the most possible speed. Here's how: Bend your knees to keep a low center of gravity. Lightly lean your weight in the direction you want to go, toward the face of the wave. This will push the rail of your board into the water and elicit a keel effect that cuts into the water, directing your board. On a long board, use the rear section of your board to turn. If you lean too far forward, the rail will dig and you'll be off in no time. It'll take some time, but eventually you be able to predict wave behavior. In addition to being out there and in it, just observe the waves and how they act. Eventually you'll be able to spot the wave that's just right, the one that's in the Goldilocks zone. You'll be able to tell which waves are mushy and which are hollow, determining your course of action.

SUMMARY: Catch a few broken waves closer to shore. Master the art of duck diving. Start angling your board. Study the waves.

In one sentence, describe what the following article is about: Go to the Wikipedia page for the article that you want to cite. This link is in the "Tools" section of the column of options that's on the left side of the page. Scroll through the list of blue citation headers until you find your preferred citation style (e.g., "APA style"). The citation will be listed below the style heading. Click and drag your mouse from left to right across the entire citation below the style heading. Once the whole citation is highlighted, press either Ctrl+C (Windows) or Command+C (Mac). "Rich-text" just refers to the ability to maintain formatting (e.g., italics) when pasting in content; common rich-text editors include Microsoft Word, Apple Pages, and Google Documents. You can also just double-click the document to which you want to add the citation if the document is a Word document or similar. Once you've opened the rich-text editor (or your document), press either Ctrl+V (Windows) or Command+V (Mac) to paste in the citation as it appeared on Wikipedia. The citation will appear in the editor.
Summary: Open the article you're citing. Click Cite this page. Find your citation style. Select the whole citation. Copy the citation. Open a rich-text editor. Paste in your citation.

INPUT ARTICLE: Article: It is important to get your body accustomed to a regular sleep schedule, particularly if you tend to have a hard time falling asleep. Try going to sleep and waking up at the same time every day. Following a regular routine for at least 30 minutes before your bedtime will help your mind and body prepare for sleep. Your routine should be relaxing. Try to choose something that will help you keep your mind off of the worries of your day, but will not overstimulate you. Reading, playing a game, stretching, or working on a craft project are all great options. Find one that is enjoyable for you. If you need some extra help getting rid of your worries, give yourself some time right before bed to indulge in an activity that you find truly relaxing. You can try meditating, taking a hot bath, practicing progressive muscle relaxation, or doing deep breathing exercises. Everyone is different, so try some different activities to find one that helps you reduce your overall anxiety. Exposure to bright lights late in the day can disrupt your natural circadian rhythm. Try to avoid watching television or using your computer for at least 30 minutes before you go to bed. It's also best to begin dimming the lights in your house several hours before you go to bed so that your body realizes it is nighttime. If possible, rid your room of sleep-disrupting lights from electronics like clocks and televisions. If you wake up in the middle of the night, avoid turning all of the lights on, as this may make your body think it is time to be active. To enhance your body's natural circadian rhythm, try to expose yourself to as much natural light as possible during the day. While it is important to get adequate sleep, it is also important to recognize that one poor night of sleep will not cause you any harm. If you can't sleep, try reminding yourself that you will still be fine the next day instead of dwelling on the consequences of sleep deprivation. Watching the clock will only worsen your anxiety, so avoid doing so at all costs. While the occasional poor night of sleep will not harm your health, chronic sleeplessness might, so seek medical help if you have chronic insomnia. Sometimes your brain just needs to focus on something relaxing in order to fall asleep. If you find your mind dwelling on your worries, redirect your thinking by practicing one of the following exercises: Think about a happy memory or a favorite story and silently rehearse the story to yourself in as much detail as possible. You can also focus on an everyday object and attempt to describe it to yourself in vivid detail. Focus all of your attention on the natural rhythm of your breath and try to visualize your breath entering and exiting each part of your body. Busy your brain by trying to think of as many items that fit into a certain category as possible. For example, you could attempt to name all animals whose name starts with the letter A. If you have been lying in bed for a long time and are unable to fall asleep, it's better to get up than to lie there worrying. Try moving to a different room and engaging in a relaxing activity, such as knitting or reading, until you feel tired. Remember to keep the lights as dim as possible and to avoid dwelling on the negative consequences of not getting enough sleep.

SUMMARY:
Establish a relaxing routine. Unplug and dim the lights. Don't obsess over sleep. Distract yourself. Get up if you can't sleep.