Whether it's sitting in a cafe with a latte or grabbing a late-night energy drink, we, as college students, are familiar with utilizing caffeine to boost our productivity and energy levels. About two billion cups of coffee are consumed daily, according to the Washington Post, proving just how much coffee is ingrained in our routines. The stimulant is very effective in increasing activity in our nervous system and brain, but it also increases chemicals, like cortisol and adrenaline, that can have some unintended and damaging consequences to our bodies. In fact, according to the NIH, caffeine has the “same general effects” (Ferré 2014) as drugs such as cocaine and amphetamine. So while your daily energy drink might be a lifesaver, caffeine can only be used so much to fuel our focus – here’s how to make the most of it.
However, firstly, we must understand how caffeine works in our brains. Classified as a stimulant, caffeine has notable effects on cognition and alertness based on many studies. Neurologically, it competes with adenosine, an antagonistic neurotransmitter that has depressive effects, to bind to adenosine receptors. Blocking adenosine receptors in turn releases other neurotransmitters, like dopamine, that change memory, alertness, happiness, and cognitive function. Finally, when caffeine levels decrease over time, a lot of adenosine has accumulated and is now ready to bind to their receptors, causing a crash. While there are more methods by which caffeine can affect hormone release and suppress adenosine, this is the primary mechanism.
So, the first step in optimizing caffeine is to time it right. Timing caffeine intake to maximize brain activity requires self-control and strategy. It takes about 30-45 minutes for the effects of caffeine to set in and can take up to 10 hours to metabolize, so set aside a period of time during the day in which you are allowed to be caffeinated to prevent sleep deprivation at night. Every morning after waking up, the body naturally produces a lot of cortisol, which is a hormone that helps wake us up. Caffeine doesn’t give its full effect when this is happening, so avoid drinking coffee from around 8-9 am, when cortisol levels are mostly high. Furthermore, according to a study published by the NIH, one common “dull” period of alertness during the day for most people is right after lunch. Studies have shown that drinking caffeine 30 minutes before such dull periods is most effective since while it can’t remove the adenosine from the adenosine receptors, it will prevent them from binding in the first place.
Cycling caffeine intake is important to avoid caffeine tolerance, which would increase the necessary caffeine dosage to feel the same effects over time. Our brains will start to produce more adenosine receptors to counter the adenosine blocking performed by caffeine. This is not only harmful to our bodies, but also our wallets, since buying more energy drinks and coffees per week would begin to add up. Therefore, consider having caffeine “off days,” in order to try cycling caffeine consumption and reserving it for when you really need it. Or, consider drinking lower doses of caffeine, like in green tea, to keep a more steady energy level during the day. This avoids the more extreme levels of energy and drowsiness that are the results of higher doses of caffeine.
An interesting method for increasing the effectiveness of caffeine, according to the NIH, is taking a quick 15-minute nap after drinking a cup of coffee. Since caffeine takes a short time to kick in, taking that nap showed the most effect on performance level, even lasting “throughout 1 hour after napping” (Hayashi 2003). This same study also showed similar results for a nap and being shown a bright light for one minute after. The study concluded that both short naps and bright lights after consumption can enhance alertness significantly, so consider these methods when planning your caffeine schedule.
Ultimately, you know yourself and your schedule better than anyone else. Try experimenting with different routines and practices to see which method works best for maximizing the effects of caffeine personally. Knowing the risks and warning signs (headache, insomnia, fast heartbeat) of caffeine overuse is important and should guide your intentions for healthy consumption. Consider these ideas before grabbing your next cup of joe.
Works Cited
Supplements, Planning Committee for a Workshop on Potential Health Hazards Associated with Consumption of Caffeine in Food and Dietary, et al. “Caffeine Effects on the Central Nervous System and Behavioral Effects Associated with Caffeine Consumption.” Caffeine in Food and Dietary Supplements: Examining Safety: Workshop Summary, National Academies Press (US), 2014. www.ncbi.nlm.nih.gov, https://www.ncbi.nlm.nih.gov/books/NBK202225/.
Fiani B, Zhu L, Musch BL, Briceno S, Andel R, Sadeq N, Ansari AZ. The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus. 2021 May 14;13(5):e15032. doi: 10.7759/cureus.15032. PMID: 34150383; PMCID: PMC8202818.
Hayashi M, Masuda A, Hori T. The alerting effects of caffeine, bright light and face washing after a short daytime nap. Clin Neurophysiol. 2003 Dec;114(12):2268-78. doi: 10.1016/s1388-2457(03)00255-4. PMID: 14652086.
How to make caffeine more effective in boosting productivity. (n.d.). https://www.fastcompany.com/90240189/how-to-make-caffeine-more-effective-in-boosting-productivity
Gordon, S. (2024, April 18). Making caffeine work for you. Hillsdale College. https://www.hillsdale.edu/hillsdale-blog/writers/making-caffeine-work-for-you/
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