You’ve had a long day and very little sleep. You’re feeling fatigued, and you’re really looking to wake up your brain and boost your energy levels, but you’re faced with the choice: caffeine vs. exercise. Which one should you choose for maximum impact? Well, of course, the answer is the dreaded “it depends…”

Why Should You Consider Caffeine if You’re Feeling Tired?

A lot of people will reach for caffeine as their first choice when it comes to boosting energy. You may even be one of these folks. Why is caffeine so popular, and are there any alternatives?

Well, let’s examine it more closely. What is caffeine, exactly, and why should you look at it with a fresh perspective? Caffeine, itself, is nothing more than a natural stimulant often found in things like coffee, tea, and chocolate. It’s also often added to soft drinks and energy drinks to give them the kick consumers crave.

Caffeine works by blocking the way adenosine works. Adenosine is a substance that helps your brain relax and your body feel tired. By blocking your ability to become fatigued, it naturally helps you feel more awake and aroused. And, because it’s a stimulant, it can also ramp up your adrenaline levels within a mere 20 minutes after consumption.

The Positives of Caffeine

Caffeine, according to the Journal of Caffeine Research, is “the most commonly used drug in the world.” This may or may not be accurate, but it certainly can be classified as a world-class pick me up. While some may consider caffeine to be a drug, it is still largely socially acceptable to consume. In fact, there are even numerous benefits associated with caffeine consumption, including some of the following:

• Increases feelings of well-being
• More alertness; helps reduce brain fog and increase your ability to focus
• Boosts your energy levels
• Induces more social behavior
• Improves your attention span
• Can help blunt hunger
• Ramps up your reaction time
• Speeds up your metabolism, which can allow for additional fat burning
• Some studies even say coffee may help protect against disease

The Downsides of Caffeine

When does too much of this good thing turn into a bad thing? There are wildly varying opinions when it comes to the use of caffeine. And, while it does serve various purposes, caffeine may have a dark side as well. Some say, while caffeine is generally considered to be a safe substance, it does have the ability to become a crutch. It’s possible to develop a dependency on it, which can create a host of uncomfortable issues. Once you increase your tolerance to caffeine (by drinking it often, strong, and taking it in in large amounts), you can become somewhat dependent upon it to boost your energy levels, your mood, and your brainpower.

According to scientists, there is even a “Caffeine Use Disorder” (caffeine addiction or caffeine dependence) in which an individual simply cannot stop their consumption of caffeine despite knowing the unhealthy side effects they are creating for themselves with its continued and exponential use. And, if you try to quit caffeine cold turkey, you just might feel some of the following not-so-fun side effects:

• Sleep disruption
• High blood pressure
• Irritability
• Headache
• Tiredness and lethargy
• Mild depression
• Lack of focus

Studies even show that when you pair caffeine with a beverage that a person already likes (like coffee or soda, for example), people will start to like that beverage even more over time as their dependence increases. That, coupled with all the positive side effects of caffeine, means that the possibility of addiction is real.

The Benefits of Exercise if You’re Feeling Tired

So, if it’s looking like caffeine might not be your cup of tea, maybe you should look at exercise to energize your brain.

At first glance, it may not seem like exercise is the first choice when you’re looking to alleviate tiredness. To break a bout of lethargy, it may initially seem counterintuitive to decide on an exercise session. But, truth be told, a bit of exercise may be exactly what you need to snap out of that weary funk.

According to Harvard Medical School, studies show exercise can boost brain and energy levels just as effectively as a dose of caffeine, possibly even more so. A small Harvard study showed only 10 minutes on a step mill provided participants a much larger boost in energy than consuming 50 mg of caffeine.

And, guess what? You don’t even have to go all out with your exercise program to reap the brain-energizing effects. The University of Georgia conducted a 6-week study in which 1/3 of participants did 20 minutes of moderately strenuous cardiovascular exercise 3 days a week, the second group did low-intensity workouts, and the third group did not exercise at all. Groups one and two, who participated in the exercise regimens, both showed an increase in energy of 20%.

The benefits of exercise are vast and outlast any amount of caffeine you could take in. With virtually no negative side effects, exercise is just a win-win when it comes to energizing your brain. Scientists say you don’t even have to be insanely fit to benefit from exercise either. Both endurance athletes and untrained participants experienced less mental fatigue after a 30-minute moderate-intensity exercise session.

And that’s not all. Additional benefits of exercise include:

• Improved mood with natural uppers called endorphins
• Deeper and more restful sleep—leaving you with plenty of energy for the next day’s tasks
• Improved blood circulation
• Increased oxygen uptake
• Enhanced immune system functioning
• Weight-loss support, which will naturally lead to increased energy levels
• Reduced stress, enabling you to focus and stay alert

Note: If you really want to energize your brain, try combining exercise and caffeine for a potent one-two punch!