We've all encountered long nights and periods where getting optimal amounts of sleep just isn't possible. However, have you ever stopped to think that your lack of sleep may be contributing to weight gain? Research has shown that individuals who get fewer than 5 hours of sleep per night produce higher amounts of a hormone that stimulates appetite. And we thought those cravings for Starbucks calorie and caffeine laden drinks were just a desire to keep us awake! Be careful of your "go-to" foods when you are tired and hitting that energy slump. While sugary foods like candy and soda may give us a quick burst of energy, they do more harm than good.

Simple, refined carbohydrates found in many baked goods, snack foods and chips are quickly broken down by the body. So while they give us a quick pick me up, they also are stored rather fast. This means as our body breaks down the sugar and stores it away, our blood sugar levels drop again and we experience a "crash" in energy. Of course, our first thought is to turn to sugary food to pick us back up, and the cycle continues. We stay on a roller coaster ride of sugary highs and lows and don't feed our body sustainable energy or nutrients.

So what foods should you choose when you are sleep deprived and need some energy to help you outlast that deadline, work shift or crying baby? Here are a few high-energy snacks, that won't pile on the pounds.

• ½ whole grain English muffin (with 3 grams of fiber or more per half)with 1 TBSP all natural peanut butter
• 1 part skim string cheese and medium size apple
• 1 non-fat or low-fat vanilla yogurt with 1 handful of raw almonds
• 1 cup sugar snap peas and sliced carrots with 3 Tbsp hummus
• Fruit smoothie consisting of 4 oz non-fat vanilla yogurt, ¼ skim milk and ½ cup frozen berries and ice
• 1 Tbsp all natural peanut butter and banana

Notice, the key to well rounded snacks is the combination of protein, fat and carbohydrates. Eating fiber rich foods such as fruit and vegetables also helps to make you feel full longer and gives your body the sustained energy it needs.

The next time sleep escapes you, don't add insult to injury by living on an IV drip of caffeine and sugary foods. Aim to eat small regular meals consisting of lots of fresh fruit, vegetables and lean protein, drink plenty of water and get some physical activity. You'll power through the day like a new person!

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