There are times in life when, due to various factors, you feel particularly tired and need an extra dose of energy to be able to cope with daily activities. Fortunately, there are several natural remedies and strategies that can give you some vitality.

What causes fatigue


How to increase energy


Dehydration has been shown to negatively affect energy level, attention, and short-term memory. To combat and prevent fatigue, therefore, it is also very important to stay hydrated, drinking at least eight glasses of water a day.

It is recommended to always prefer water instead of energy drinks and soda and to always drink it with meals and whenever you are thirsty.

Yes, even to consume hydrating foods such as celery, lettuce, strawberries and watermelon. Herbal teas, teas and fruit waters are also excellent. Limit alcohol that causes drowsiness in the short term, but in the long term disturbs sleep, preventing you from resting well and therefore regenerating.


Try to follow a balanced diet: eating in an unregulated and unhealthy way triggers the purifying mechanisms, which suck energy. It can also expose you to nutritional deficiencies, which are often associated with fatigue, and deprives the body of the substances it needs to function well.

Then remember to always have breakfast 


Try to spend as much time as possible outdoors, especially on sunny days, obviously taking all the necessary precautions to protect your skin. In fact, being outdoors, the hormonal, neuroendocrinological and immune systems work better and consequently vitality and well-being are greater.

Circadian rhythms also benefit from this good habit, as well as the level of endorphins, the hormones of good mood. In addition, exposure to the sun promotes the synthesis of vitamin D, the deficiency of which is associated with weakness, fatigue and asthenia.


Research conducted in this area and clinical practice has shown that naps help improve cognitive function and make the person feel more alert and responsive. If you feel tired, therefore, you can take a nap to recharge.

It is better not to overdo it, however, so as not to disturb your night's sleep: the ideal is to sleep no more than 30 minutes and no later than 3.30 pm. 


Chronic stress, can hinder sleep and make the person more tired and less energetic. If a person is stressed, they are more likely to feel fatigued in the morning, accumulating progressive tiredness during the day. For this reason, if the goal is to have more energy, it is necessary to act on stress, doing regular physical activity, allowing yourself moments of rest and relaxation during the week, trying to meditate, performing breathing exercises, see a therapist.


Research has shown that using electronic devices before bedtime disrupts sleep, making the person more tired and less cognitively active the next day. To have more energy during the day, it is therefore important to learn not to use mobile phones, tablets and other devices in the evening hours.

It is better to engage in activities that promote relaxation, such as reading or a hot bath. If you can't help but use the devices before going to sleep, at least turn down the brightness.



But be careful not to be overcome by laziness:  physical exercise is able to raise the level of energy mediators and therefore give great vitality, as well as improving mood.

It is advisable to go for walks in nature, even better if to the rhythm of music, but it is also perfectly fine to train bodyweight at home, swimming, going to the gym or taking specific courses. Ideally, you should train at least three times a week and try to move as much as possible in everyday life.


Try waking up and going to bed at the same time every day. Maintaining a certain daily routine can help keep your energy and efficiency level high throughout the day and achieve some relaxation before bed.

To maximize vitality, it is also useful to try to eat at the same time every day and to include moments in your daily routine to dedicate to movement and sun exposure.