Raising a child is a job in and of itself. When you’re already busy trying to care for your kid—or kids!—having another job on top of it can be quite stressful. It’s very common for parents to experience energy loss and fatigue—in fact, many hobbies and interests can quickly switch from something you’ve have a love affair with for your whole life—such as model building, reading, or painting—to a very distant second to your new love, which is, of course, extra sleep.

My husband and I have actually hired a babysitter for “sleep dates” before, where we watch a flick together and fall asleep. Since we normally work different schedules so our child can stay home, this is something we’re quite grateful for when we get it!

Yes, you need your sleep. You should try to get at least seven hours of sleep a night if you can—but that’s easier said than done. One rule that we try to stick to in our house is going to bed early at least one night a week, which helps; but that still leaves you groggy for the rest of the week!

For a quick energy pick-me-up that doesn’t give you a harsh crash an hour or two later, try one of these ideas.

Move your body. Just get up and get moving for a few minutes—you may find yourself instantly wide awake. Even a short walk down the office hall or outside can do the trip.

Drink a full glass of ice cold water. The coldness will wake you up, and the water itself will hydrate you and make you feel ready to take on that last spreadsheet.

Take a power nap. Twenty minutes should suffice; if you need more than that, you are not getting enough sleep! Make time for more sleep—getting your required amount is not a weakness.

Try brushing your teeth, washing your face, or taking a whiff of a strong herb like rosemary or peppermint. These are all things I do when I’m working late at night, and they usually help.

Up your protein, fiber and iron intake. These nutrients can all provide you with energy—and not having enough of them in your diet can make you more prone to fatigue. Try a lean sandwich on wholegrain bread. Other foods that may help you feel more energetic include carrots, eggs, bananas, low-fat cheese, bananas, beans, cereal with skim milk and fruit, and cayenne pepper. Cinnamon gum always works wonders for me, too.