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From Fellrnr.com, Running tips
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* [[Caffeine]] lasts a long time, so I avoid taking any after noon.
* There's some evidence that [[NSAIDs_and_Running| NSAID]]s like Ibuprofen interfere with sleep, supressing melatonin production. [https://www.sciencedirect.com/science/article/abs/pii/0031938495020365 https://www.sciencedirect.com/science/article/abs/pii/0031938495020365]
* Most people wake up in the night to urinate once. As you'd expect I've found that heat training and dehydration increase both cause me to drink more later in the day, which then increases my need to urinate in the night.
* A short nap seems to help my sleep and recovery. This seems to be common with professional athletes who regularly nap. For me, the nap needs to be short (15-30 minutes) and early (11am-2pm).
* Protein before bed is a mixed bag for me. I think it improves my muscle recovery, but it interferes with my sleep. My heart rate in the first few hours is higher when I take protein before bed.
