Way Too Cool 50 km,Tapering,Ride and Tie and Sleep Aids

Today is a rest day, called tapering for me.  Tomorrow, is the Way Too Cool 50 km run. I plan to drive to Cool and leave a few copies of my book with Julie Fingar the race director for awards. After, then proceed to the Auburn Running Company to pick up my race packet and Jonathan Jordan’s.  Jonathan is driving up from Southern California.  This is his fourth or fifth consecutive Way Too Cool race.  For your information, Jonathan was my race partner for the 100 mile Swanton Pacific ride and tie.

Other ride and tie competitors running tomorrow include: Jennifer Tiscornia, Susan Smythe, and Victoria Ordway, to name a few. Carrie Barrett and Secretariat are going to be Pacers.  Secretariat is planning on joining me for over two thirds of tomorrow’s run.  We plan to party afterwards.

This information was published by the Institute for Natural Resources about the major problem of sleeplessness in the United States.  The herb Valerian root, although has side effects, may reduce sleep latency and improve sleep quality.  Other considerations include: 1. Follow a regular meal schedule during the day-do not skip meals: consume three meals and two snacks during the day; consume smaller meals as the day progresses; do not go to bed hungry or full.

2.  Eat a light evening meal-this meal should be the smallest of the day; meal should be moderately low in fat, but have a good mix of protein and carbohydrate for satiety.

3. Consume a bedtime snack if needed-   one hour before bedtime, have a light snack, such as a piece of fruit, or warm beverage i.e. herbal tea.

4.  Avoid caffeine after 6 PM-drink herbal tea or decaffeinated coffee if hot beverage is desired after that time.

5.  Alcohol in moderation-alcohol may decrease sleep latency, but has negative effects in the second half of sleep.

6.  Maintain a normal body weight-obesity increases risk of sleep apnea; proper dietary practices, coupled with exercise, will reduce risk of overweight and obesity.

Consuming foods high in tryptophan-milk or turkey is a myth and does not help you fall asleep.  Although high-protein foods, which are good sources of tryptophan, do get converted into serotonin and melatonin, but are high in other amino acids that compete with tryptophan for passage across the blood brain barrier. The net result is there little evidence that consuming such foods has a soporific effect.  Sweet dreams.