Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Have you ever been caught grabbing a bit of shut-eye at your desk? What was your excuse to your boss? New sleep research may be your best answer.

A 2002 study from Harvard University considered worker burnout over four days of training and the effect of napping. As the four days of training wore on, the workers began to experience burnout. But the good news is - the study found that workers who were allowed to take a 30-minute nap on the second day of a four-day training session experienced less decline in visual tasks. A one-hour nap was actually found to return performance back to normal in the last two sessions.

That is not to say that curling up for an hour or so at the office should be sanctioned, but keeping it to less than 30 minutes might not be so far-fetched. It seems that half-hour naps should not only be recognized as acceptable by companies, but also beneficial. This is old news to many European countries where afternoon siestas are standard practice and many shops close for an hour or so each afternoon.

Afternoon drowsiness is a major problem for many corporations: it is estimated that lost productivity costs billions of dollars every year. A possible solution is to allow 20 to 30 minutes of napping per day when it is deemed necessary, creating a work environment that may actually help boost workplace productivity rather than hinder it. In today's fast-paced society and tough economy, however, most companies frown on napping in the workplace rather than encourage it.

Can't squeeze in a nap? Use these nine tips to boost your energy and productivity during the day:

1. Take a good quality multivitamin at breakfast, lunch and/or dinner. It may help prevent your afternoon energy lull.

2. Avoid eating too many carbohydrates such as breads or pastas at lunch and be sure to have some protein with your meal. Also, avoid sugary snacks-they will just cause you to crash later on. A salad with grilled chicken or shrimp is a good lunch choice.

3. Always have water at your desk. Dehydration is a very common cause of fatigue and headaches.

4. Taking a liquid vitamin B complex with your lunch may also give you a boost. This is a helpful supplement to keep at the office.

5. Green tea is a better alternative to the caffeine in coffee or tea and it may actually help weight loss and keep your blood sugar balanced too.

6. Go for a walk around the block to get some fresh air. A change of scenery will wake you up and provide a clear perspective.

7. Exercise, exercise, exercise! You will not believe the increase in your energy if you perform your workout in the morning, though working out after work is just as beneficial.

8. Adaptogenic herbs, like rhodiola, ginseng or licorice can increase vitality - especially if the cause of your fatigue is ongoing stress or overwork. These are available at your local health food store and are often in the section called adrenal gland supplements. Your adrenal glands are commonly referred to as your stress glands because they release adrenalin and cortisol when you are in stressful situations. Over long periods of stress or overwork, they can become strained or lead to burnout, which is why herbs to support their function can be beneficial to increase your energy reserves.

9. Ensure 7. 5 to 9 hours of sleep per night. Under sleeping is just as harmful as oversleeping. If you find that you consistently need more than 9 hours of sleep per night, a trip to your doctor's office for some simple blood tests to evaluate causes of fatigue may be worthwhile. Ask for an assessment of your thyroid to rule out hypothyroidism and your iron, folic acid, vitamin B12 and complete blood count to rule out anaemia, both of which can cause fatigue.

Dr. Natasha Turner ND is the author of The Hormone Diet and she welcomes your questions or comments. Although you may not receive a response, your submission will certainly be read and may be selected as a topic for a future column.