Nightcap to help you snooze? Don’t count on it. Alcohol interferes with the restorative effects of sleep so you wake feeling poorly rested.

Don’t turn to wine to help you get your zzz’s. Drinking might make you drowsy, but it does nothing for your sleep quality. Alcohol disrupts deep sleep, meaning you’re less likely to sleep through the night. Women may be even more vulnerable than men to the negative effects of alcohol on sleep. Women who drank to intoxication were more likely to report fewer hours of sleep, worse sleep quality, more frequent awakenings and longer periods of being awake throughout the night. According to research, having more than two drinks can get in the way of a good night’s sleep. If you’re having trouble sleeping through the night, skip the alcohol and institute a relaxing bedtime routine instead. Yoga, meditation, a warm bath or a good read can all help you wind down after a stressful day. Stress is often the root cause of intermittent forms of insomnia. If sleep problems persist, ask your doctor about other treatments for insomnia.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.