What to Eat When You're Exhausted (and Need to Wake Up Fast)

(Nope, no coffee in sight.)

But there’s one more bonus to getting enough shut-eye: It can help keep food cravings in check.

When you’re not catching enough Zzzs, the hunger hormones leptin and ghrelin go all out of whack.

Leptin controls our perception of fullness, and it takes a nosedive when we’re sleep-deprived.

Ghrelin, on the other hand, experiences a spike.

Consider it the perfect recipe for caving to cravings.

(Wait, should youavoid eating before you hit the hay?)

Have small, frequent meals and snacks.

Eating every 3-4 hours can help you maintain stable energy.

Aim for a combo of protein and complex carbs with some healthy fats to lend some staying power.

This is not the day to embark on an ambitiouslow-carb plan.

Your brain needs that glucose.

Opt for these foods to eat when you’re tired.

And a few healthy snack ideas:

Processed and sugary foods and drinks won’t do you any favors when it comes to improving energy.

You might get a short-lived buzz from the sugar, but you’ll find yourself quickly crashing shortly after.

(Look tothese low-sugar snacksfor inspiration of foods to eat when tired.)

Take it from someone who learned this one the hard waycaffeine jitters are no joke.

A more moderate approach?

But cut yourself off after 2 pm.

Tired cells are thirsty cells, so give them what they need to work with.

Drink water like it’s your side-hustle, and add lemon or lime slices for refreshing flavor.