5 foods to boost your energy if you got a bad night’s sleep

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More than one-third of Americans sleep fewer than seven hours a night, according to the Centers for Disease Control and Prevention. And that can mess with your ability to function the next day. In fact, a National Sleep Foundation poll found 45 percent of Americans said a bad nights sleep got in the way of their daily activities at least once in the past week.

Not logging enough zzzs has negative side effects that go beyond just making you feel sluggish. People who regularly miss out on sleep are more likely to be diagnosed with diabetes, obesity, hypertension and depression. They also have a decreased quality of life and productivity and increased chances of making errors at work and on the road.

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Poor sleep has also been linked to weight gain because sleep deprivation messes with hunger hormones, so you end up hungrier and more likely to reach for fatty and sugary foods, according to the National Sleep Foundation.

Of course, there are some days when getting seven-plus hours of sleep just isnt possible. Thats when you should reach for energy-boosting foods to help you get through the day, starting with these five.

1. Whole grains
B vitamins are key to helping the body convert food into fuel, which translates to more energy for you, Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition, told Fox News. Having low levels of B vitamins, a common side effect if you hit happy hour too hard, can also make it tough to concentrate and put you in a bad mood, she said. So where can you find B vitamins? Whole grains. Lisa Hayim, MS, RD, founder of The Well Necessities Nutrition, suggested replacing your go-to cereal breakfast with quinoa porridge for long-lasting energy rather than a quick burst. Regular cereals are pumped with sugar and contain no protein, she said. Quinoa, on the other hand, is a naturally gluten-free grain that is packed with protein for sustained energy.

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2. Eggs
Eggs specifically egg yolks are also loaded with B vitamins, Hayim said. Plus, theyre packed with protein, which helps keep your energy levels up. They will help you stay energized and focused for hours, Zeitlin said. Prepare your eggs however youd like, and for a double boost, enjoy them on top of a slice of whole wheat toast so you incorporate whole grains, too, Zeitlin suggested.

Read more: www.foxnews.com

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