Exhausted all the time? You’re not alone. A new report from the Centers for Disease Control and Prevention (CDC) suggests that, for many Americans, being fatigued has become a part of daily life.1

About one in six adults surveyed reported feeling “frequent fatigue,” defined as physical or mental exhaustion on most days that doesn’t improve with additional sleep or rest. And even more said they feel fatigued at least some of the time.

The good news is that if you feel fatigued on a regular basis, certain habits can help boost your energy. We asked experts to share their advice.

Americans Are Exhausted

The CDC study used data from the 2024 National Health Interview Survey, which polls adults across the United States. Participants were asked how often they’d experienced fatigue symptoms over the previous three months.

Overall, about 72% reported experiencing fatigue on at least some days during that period, while about 17% said they experienced frequent fatigue.

Frequent fatigue was more common in women (20%) than men (13%), while American Indian and Alaska Native adults were also more likely to experience frequent fatigue (25.5%) than people in other racial groups. Younger adults were also more likely to report frequent fatigue.

People with frequent fatigue didn’t just feel worse throughout the day. They were also more likely to report limitations in their ability to participate in work and social activities than their more energized counterparts.

The report didn’t explain what might be driving the high prevalence of fatigue and didn’t suggest that Americans are more fatigued than they were in the past. Still, the findings may reflect the demands of modern life, said Zubin Bham, MD, a sleep physician at Bridgeport Hospital in Connecticut.

“Our lives have gotten so much busier that we don’t have enough hours in a day to get through everything we need to get done,” he said. “So we’re spending less time sleeping.”

How to Fight Daytime Fatigue

If you’re struggling to get through the day because of fatigue, Bham recommended paying attention to what you’re putting into your body.

“Heavy meals tend to promote fatigue and sleepiness,” he said, “especially protein-rich meals.”

Bham also suggested drinking enough water, which helps replenish the fluids your body loses throughout the day and supports energy. Guidelines generally recommend about 11.5 cups of water daily for women and 15.5 cups for men. But keep in mind that about 20% of your daily water intake comes from food, such as fruit and vegetables.2

If you’re feeling too fatigued to work, Yasemin Tashman, MD, a sleep medicine specialist at the Mayo Clinic, recommended taking an exercise break. A recent study pointed to 20 minutes of moderate-to-vigorous exercise as a possible sweet spot for improving memory after a sleepless night, but Tashman said you don’t need to exercise vigorously to feel more energized.3 Instead, “something that gets your body moving” may do the trick, she told HEALTH, such as stretching or a short walk.

A word of caution: Be careful with caffeine and naps when you’re fatigued, since both can make it harder to sleep that night. If you need a nap, keep it to a maximum of 20 minutes, Tashman suggested. Meanwhile, avoid caffeine within about eight to 10 hours of bedtime.

Is it Really Fatigue—or Just Sleepiness?

The CDC defined fatigue as exhaustion that doesn’t improve with additional sleep or rest. So how can you tell whether you’re simply sleep-deprived or experiencing fatigue that may have another cause?

One way to suss it out is to see if you feel rejuvenated after a solid night of sleep, Tashman said. If so, that’s a sign that you may have been behind on sleep rather than experiencing true fatigue. If you feel exhausted no matter how much sleep you get, however, something else may be going on.

One possible underlying reason may be poor sleep quality, which refers not to how long you sleep for but how well you sleep. If you’re not sleeping well, you can feel drained even if you’re snoozing for many hours.

Sometimes, simple changes to your sleep environment, such as cooling down the room or getting a more comfortable mattress, can be enough to improve sleep quality. Avoiding phone use for at least 30 to 60 minutes before bed is also important.

Bham also suggested keeping a consistent sleep schedule by going to bed and waking up around the same time every day. “The more routine you can make it,” he said, “the better your body will be.”

If changes to your sleep routine don’t seem to help, an untreated medical condition could be causing your fatigue. Sleep disorders such as obstructive sleep apnea, insomnia, and restless leg syndrome can keep you from getting high-quality sleep and lead to daytime fatigue.

Conditions like anemia, thyroid issues, and certain autoimmune diseases can also cause fatigue, Tashman added.

Overall, Bham said, it’s crucial to take steps to figure out what’s at the root of your fatigue. According to Bham, that means “seeing the right doctor, the right specialist, and fixing the right issue.”