Caffeine: Benefits and Utilization for Students

Written by Patrick Brown

Thumbnail & Banner Photo by ian dooley on Unsplash

Caffeine is the most popular drug in the world, and its prevalence on university campuses cannot be understated. If you are studying at Saint Mary’s, you likely have noticed the long lines of students waiting for their coffee at the campus Tim Hortons or Starbucks or at nearby coffee shops. Students can regularly be seen with a coffee during lectures, studying in the library, and on their commute to class.

As a university student, you are probably familiar with caffeine and may use it often. As we reach the end of the semester, caffeine will become an increasingly helpful tool for many students as they prepare for exams and finish important assignments. Because of this, it is essential to know how to utilize caffeine in the most optimal way to improve your academic performance.

Understanding Caffeine

Before the benefits and applications of caffeine are laid out, it is important to understand what caffeine does to the brain/body. Caffeine blocks adenosine receptors in the brain. Adenosine promotes sleepiness and decreases cognitive performance. Therefore, caffeine can be used to combat the effects of adenosine in the brain/body, decreasing sleepiness and improving alertness/cognitive function.

Benefits of Caffeine Consumption

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Caffeine provides an array of benefits that can be useful for students. It is commonly known for its improvements in alertness and focus; however, there are a handful of other benefits that students may find intriguing.

Caffeine increases cognitive ability, and research shows it can also improve memory. One study on undergraduate students showed that caffeine taken at low points of the circadian cycle (times of day where energy dips and sleepiness increases) improved memory, particularly in the early morning. The increased alertness and brain power is the likely cause of this. The commonly experienced after-lunch dip in energy can also be combated by ingesting caffeine.

Other studies show that caffeine can improve mood and release dopamine (which has a role in pleasure, motivation, and memory), among other cognitive effects. Tolerance to caffeine does not reduce these benefits. An interesting study even concluded that there is an inverse relationship between symptoms of depression and caffeine intake. This effect on mood and the brain can be important to consider during stressful or mentally draining periods.

Other benefits that may be of importance include enhancing physical performance for exercise, as well as hydration. Both exercise and hydration are important for health and possess their own list of benefits for students and people alike.

Considerations for Achieving Optimal Benefits

To make the most of the benefits of caffeine, there are many considerations that should be taken into account in order to maximize the benefits.

As mentioned above, caffeine can improve alertness throughout the day. As a student, you can apply this information in a way that best suits your schedule. If you struggle to feel attentive in a morning lecture, you may want a cup of coffee beforehand to allow you to feel more alert and improve your memory. For those who feel an energy crash in the afternoon, this may be a good time to use caffeine to sharpen your mind and stay alert if you have to study or attend an afternoon lecture.

Timing of caffeine consumption is important. Studies have shown that caffeine consumed as far as 6 hours before bedtime can significantly impact the ability to fall asleep and the quality of sleep. Caffeine intake upon waking can also be negative for some people because cortisol levels (adrenaline/stress hormone) peak upon waking, and caffeine increases these levels. Some suggest waiting 1-2 hours upon waking before ingesting caffeine after waking to avoid high cortisol levels, and some speculate this can deter the afternoon dip in energy. This information can be important for those feeling stressed during exam season, as this may allow them to achieve the benefits of caffeine without raising their stress levels.

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You should not be using caffeine as a substitute for sleep. It is crucial to achieve good-quality sleep to perform well in all aspects of life, particularly in school. Using caffeine will make you feel more alert and less fatigued temporarily; however, it does not eliminate the other adverse effects caused by lack of quality sleep. Of course, many will use caffeine to stay alert during late-night study sessions, but to achieve the maximum benefits for academic performance, one should combine good quality sleep with caffeine.

You should also consider tolerance and the daily quantity of caffeine you consume. Like other drugs, your brain builds tolerance to caffeine as it builds new adenosine (sleepy) receptors requiring more caffeine to block them. To moderate tolerance, I suggest having less or no caffeine at times when your schedule is light so that the benefits can be maximized during times when you need them more. Lower your intake gradually to avoid withdrawal symptoms.

Most importantly, listen to your body. Everyone has a different brain and body that reacts differently to things. Caffeine may give some people anxiety, and it may make others feel extremely focused and energized. You should pay attention to how caffeine makes you feel and if/when it is helpful to you to achieve the best benefits.

Final Thoughts

Caffeine can be an excellent tool for students if properly used. In my personal experience, caffeine has helped me become alert for morning classes, improve my focus for long work/study sessions, increase my energy for exercise, and more. Since learning how caffeine works and how it can be used, I have been able to make it an advantageous part of my life and avoid possible negative aspects. Like most things, it is best in moderation. It should be used as a tool to enhance your life as a student rather than something to be depended on.