Steven Olmos, who is board certified in sleep-related disorders. 'A power nap can be of value when there is an occasional interruption from the normal schedule of sleep,' says Dr.

Sleep better 16 ways to get a better night's sleep - without popping a pill Spare your officemate and family the extra dose of crankiness and carve out time to chow down. 'Skipping meals leads to glucose dips and increased moodiness,' notes Feller. It may slip your already groggy mind, so create an alert on your phone if you have to. On that note: Don't forget to eat altogether. 'The lunch is providing lean protein along with a boost of phytonutrients from the greens the snack is providing a fiber-rich whole grain with plant-based fats and vitamins and minerals,' she explains. 'A great lunch would be a serving of fish - or really any protein of your choice - with a heaping side of greens topped with nuts and seeds.' An optimal afternoon snack, she adds, could be a slice of traditional dark pumpernickel bread topped with avocado and hummus. 'Create meals that supply all of the macronutrients from whole and minimally processed sources,' says Feller. You should eat balanced meals every day, but doing so becomes doubly important on days when you're completely wiped. It's a cycle that your already tired body does not need.' Prioritize Balanced Meals and Snacks 'They may sound good in the moment but will likely provide a rush of unsustained energy that may leave you more tired and hungry. 'Skip the ultra-processed foods and beverages,' she advises. Your tired body will crave an easily digestible and quick high, but with that high comes a gnarly crash, warned registered dietitian Maya Feller.

A sleepless night