In college, it is common to see students with caffeinated drinks in hand, whether it is coffee, energy drinks or soda. Globally, over 100,000 metric tons of caffeine are consumed each year, which is roughly equivalent to 400 billion cups of coffee and people need to severely cut back. Most caffeine intake comes from coffee and tea, but it is also found in sodas, chocolate and even decaffeinated beverages. However, the abundance and desensitized nature of caffeine does not dismiss the serious health implications of its overindulgence.
Caffeine can have both positive and negative effects on health. On the positive side, moderate consumption can enhance cognitive function, improve memory and reduce the risk of several diseases, including heart disease and type 2 diabetes. Research shows that drinking 2-5 cups of coffee daily is linked to various health benefits. However, when intake exceeds 400-1000 mg in a short period, individuals may experience negative side effects like insomnia, anxiety, tachycardia, headaches and digestive issues. High consumption can lead to irregular heartbeats, blood pressure fluctuations, irritability and restlessness. Furthermore, chronic caffeine addiction can interfere with calcium absorption, potentially leading to bone loss.
A majority of the world’s population is hooked on caffeine, making it the most commonly used stimulant and psychoactive substance. This is especially popular with college students; 92% of students in college drink some form of caffeine. The daily caffeine intake of college students is about 159 mg for those who frequently consume it. There are many reasons why students consume caffeine; it is proven to be the most commonly known psychoactive drug that increases a person’s ability to perform and improves alertness and wakefulness.
Students often report they use caffeine during times of increased stress, such as midterms, finals and any sort of exam. These students turn to caffeine to offset and delay sleep receptors and stay awake for long periods in hopes of improving academic performance.
However, caffeine’s extensive list of benefits are severely outweighed by their effects on sleep quality. Caffeine blocks sleep receptors, leading to a shifted circadian cycle and poor sleep quality. This can cause a crash when caffeine wears off in the middle of the day. Excessive daytime sleepiness is commonly attributed to high caffeine consumption.
Overconsumption of caffeine also has numerous negative effects on academic performance. Regardless of intuition, caffeine has no direct link to increased academic performance. During times of academic stress, students often consume greater amounts of caffeine, passing the 400 mg barrier between health benefits and negative effects. High amounts of caffeine increase the inability to concentrate, fatigue and irritability. Caffeine blocks sleep receptors, leading to the body creating new ones in response, but caffeine continues to block them. This results in more significant crashes. The increased intake of caffeine during high-stress periods offsets sleep cycles, increases the time it takes to fall asleep and reduces sleep duration.
Poor sleep quality contributes to excessive daytime sleepiness, which directly affects academic achievement and quality. Overconsumption can move sleep cycles forward, causing students to study late into the night and crash right before class, contributing to inconsistent schedules.
Aside from knowledge, sleep is one of the most important factors influencing academic performance. Students experiencing sleep disturbances, such as not getting enough sleep and excessive daytime sleepiness, often have lower grade point averages and poorer academic success. Sleep improves memory consolidation, alertness and performance. Caffeine does not enhance memory when negatively affected by sleep schedule changes.
Caffeine is not a substitute for sleep. Therefore, sleep quality, consistency and duration yield better academic outcomes compared to poor sleep and high caffeine intake. Over time, increased sleep receptors that are available for the brain to fill eventually diminish, leaving only natural receptors. Regardless of the health benefits caffeine might provide, overuse can lead to detrimental effects. In today’s society, caffeine plays a pivotal role in the lives of college students. Depending on lifestyle and caffeine consumption, academic performance may not tip in someone’s favor if overconsumption occurs.
