What to Eat - Instead of: Loading up on carbs - Try: Limiting them to make room for more protein
Although they can provide a burst of "quick burn" fuel, carbohydrates are an energy drain if you consume too many. Women who reduced the amount of carbohydrates in their diets and raised the amount of protein reported feeling more energetic. Keep your daily intake of healthy carbs below 150 g, best apportioned like this: five servings of vegetables; two servings of fruit; and three or four servings of starchy (preferably whole grain) carbohydrates such as bread, rice, pasta, and cereal. For instance:
Breakfast: one slice of bread or half of an English muffin, one egg, a slice each of ham and cheese, and a glass of milk
Lunch: open-faced sandwich of one slice of bread, 2 to 3 ounces of meat, and 1 ounce of cheese; two servings of vegetables; and an apple
Dinner: 6 ounces of lean meat, three servings of vegetables, one serving of fruit, and one or two servings of starchy carbs. 
When to Drink Coffee - Instead of: Downing your joe first thing - Try: Having a latte later in the day
That's when you'll really need it. Caffeine keeps you operating at a high level by blocking the effects of adenosine, a sleep-inducing brain chemical that accumulates as the day wears on.
"Having 1/2 to 1 cup of coffee or its caffeine equivalent during the late afternoon, when the pressure to sleep is high, will keep you energized," he says. But if you're highly sensitive to caffeine's effects, push your break back to early afternoon so you don't have difficulty falling asleep at night.
Beat an Afternoon Slump - Instead of: A power nap - Try: A walk outdoors
Just as it does in the early morning, light later in the day may blunt an afternoon energy dip, which often comes on like clockwork. Step outside into revitalizing sunlight for a short walk. Vary your routine by taking a different path every day, doing a short errand, or catching up with a friend on your cell phone. If you can't get outside, plant yourself next to a window, open the shades wide, and look out.
Exercise is a prime energy booster, but what if you're too tired for an antifatigue workout? Put in your earphones while you lace up your walking shoes: Music will help you forget you're whipped. Volunteers who worked out for 30 minutes while listening to tunes felt they weren't exerting themselves as much as when they exercised without music.
Unwind before Bed - Instead of: Catching up on Facebook status updates - Try: Reading a book or watching TV
Wind down by watching television instead. Most people sit far enough away (at least 15 feet) from a TV set to be unaffected by its brightness. Better yet, read a book or magazine. Just make sure the light you use doesn't exceed 60 watts. And log off your computer at least an hour before bed.
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