Parents get nearly an hour less sleep a day than they did 40 years ago. What's zapping our zzz's? For mothers of older kids, it's marathon work days that bleed into endless nights of afterschool activities, cooking, cleaning, and homework help. Got a newborn at home? You have the world's cutest sleep thief. But cutting-edge science shows that sleep is critical to our ability to stay focused, learn new things, stay fit, and more, says Koff. "Sleep functions like a battery recharger for our bodies and minds."

Mom energy advice: Aim to get around nine hours of snooze-time a night. Stop drinking caffeine eight hours before hitting the sack and 30 minutes pre-bedtime, power off your cell phone, laptop, and TV. The light can disrupt your quality of sleep, and watching "Law & Order: SVU" or posting Facebook pics will amp you up when you need to wind down.

Your body has enough on its To Do list; why add "Filter out pesticides and hormones" to the pile? That's precious energy that could be better spent at a yoga class or meeting a friend for brunch.

Mom energy advice: Eat organic. Organic fruits and veggies are significantly lower in pesticides than their mainstream counterparts. If cost is an issue, shoot for the Big O when it comes to produce where you eat the peel (apples, potatoes, spinach, berries) and go conventional with foods that have a thick skin (bananas, pineapple, watermelon). As for protein, opt for organic or grass-fed. When cows, chickens, and pigs eat grain and other food that's been drenched in pesticides, you're eating it too -- which can sap your energy.

Our minds and mouths crave the one-two salt-sugar punch: Ever notice how you crave something sweet soon after indulging in something salty? Not only is sodium dehydrating, which can leave you feeling sluggish, but the spike in blood sugar that follows a cookie or ice cream sandwich is always followed by a crash.

Mom energy advice: Skip the soy sauce with your Salmon Skin Handroll and you won't find yourself driving to the fro-yo store afterward. Experiment with salternatives, says Koff, seasoning your meals with basil, oregano, and rosemary. "Herbs have anti-inflammatory properties, so they act like little energy optimizers in your body," Koff notes. Some other potent salt stand-in kitchen staples: Mustard, fresh lemons, balsamic and red wine vinegar, chilies, pepper, and garlic. Beware of canned and packaged foods, which are often loaded with sodium.

Find yourself heading to the grocery store but leaving your wallet at home? Constantly spacing on the names of your neighbors? Hello, Mommy Brain! The theory: Pregnant and nursing bodies preferentially shuttle brain-boosting fatty acids to the baby versus the mother. The result: You space on your kid's name in the pediatrician's office, making you feel like World's Worst Mother.

Mom energy advice: Replenish your DHA stores with wild salmon, organic edamame, and walnuts. Resist the urge to pop supplements; the DHA in whole foods is better absorbed and has other nutrients tagging along, like hunger-satisfying protein and cancer-fighting antioxidants.

"Many moms make the mistake of skipping meals or snacks altogether," says Chicago-based certified health counselor Beth Aldrich, author of "Real Moms Love to Eat: How to Conduct a Love Affair with Food, Lose Weight and Feel Fabulous." But when you forget to eat, your body enters Starvation Mode, holding on to calories and storing them as fat for future energy.

Mom energy advice: Keep your metabolism ramped up all day long by eating something every three to four hours. Aldrich tells her mom clients to reach for snacks like apple slices slathered with a single-serving pouch of almond butter; chopped celery and carrots dipped in hummus; or high-fiber crackers topped with low-fat cheddar cheese slices. She also recommends no-cook oatmeal: Soak steel cut oats in a glass jar of water overnight (just enough water to cover the oats by 1/4 inch). "When you wake up, the oats are 'cooked,'" she says. "Just add cinnamon, Stevia, and nuts or raisins and you have an on-the-go complex carbohydrate snack. Your body will store the energy as glycogen and call upon it when needed throughout the day for a pick-me-up."