The guide that lets you sleep in

These days, it seems like productivity has been misnamed as a virtue, and how little sleep you get is almost a badge of honor. But there’s no hiding how tired we all are.

More than one-third of usTrusted Source sleep less than the recommended seven to nine hours a night, says the Centers for Disease Control and Prevention, and it’s having real consequences.

The good news is that you can make up for lost time — quickly. Recent studies have shown that just three to four nights of more sleeping inTrusted Source (yes, sleeping in) can make up for sleep debtTrusted Source and reduce our tired sighs.

Have you ever had an energy guide that recommends you sleep, eat, and exercise without compromising your weekend? Well, ours does. Follow this flexible three-day guide to reset your energy.

What to eat today Add vegetables to your meals. Start the weekend with a veggie-filled meal. One of the best ways to improve your diet is to add vegetables to every meal, according to Leah Groppo, a clinical dietitian at Stanford Health Care. Groppo also recommends letting go of any strict diets. “It’s important to fuel your body. Any kind of diet that restricts calories aggressively is not a sustainable plan, and it’s not good for energy,” she says. Take a water bottle with you. Or keep a glass of water next to you all day. Proper hydration helps improve your energy and your metabolism. Even mild dehydration can impact your moodTrusted Source and leave you feeling fatiguedTrusted Source. Stick to one glass. You may fall asleep easier with a few drinks. However, alcohol disrupts your sleep pattern and can leave you struggling to fall back asleep in the middle of the night. A glass (or two for men) is all right. Just make sure you polish it off a couple of hours before bed.