In one study, 18 young women who were short on sleep tried three things on separate days: ten minutes of walking the stairs, 50 milligrams of caffeine (less than an ordinary cup of coffee), and a placebo, a dummy with nothing active in it. Right afterwards, the stairs raised how energetic they said they felt more than the caffeine did. Evidence: worth trying
It didn't make them think better. Their scores on thinking tests didn't improve. Evidence: worth trying
Eighteen people, all women, one session each. That's a reason to try it on yourself, not a rule. If it works for you, that's one afternoon coffee fewer. See no caffeine after lunch for why that matters tonight.
Same theme: Through the day
Through the day
Hard work at your best hour
Notice when your head is sharpest. Put the hardest task there. Admin goes in the slump.
no timeEvidence: decent
Through the day
Move for the tiredness
Too tired to train? Go anyway, and go easy, at a pace you could talk at. Three times a week for six weeks, then judge.
3x a weekEvidence: decent
Through the day
Swap the task, don't push through
When the hard thinking stops moving late in the day, switch to easy work. Big decisions wait until you're fresh.
no timeEvidence: worth trying