Health Promotion

Caffeine
Effects on sleep and academic
performance in college students
Caffeine can have a powerful effect on individuals. This article looks at the effect of caffeine
on sleep and academic performance in college students, as well as types of caffeine
consumed, how much caffeine is consumed, reasons students consume caffeine, sleep quality,
and academic performance outcomes.

Olivia Bonanni, RN BSN, Department of Nursing, The College of New Jersey, USA

Mallory Mullen, RN BSN, Department of Nursing, The College of New Jersey, USA

Taylor Falcon, RN BSN, Department of Nursing, The College of New Jersey, USA

Humphrey Huang, RN BSN, Department of Nursing, The College of New Jersey, USA

Allison Lowry, RN BSN, Department of Nursing, The College of New Jersey, USA

Dr Tracy Perron, professor, Department of Nursing, The College of New Jersey, USA

T
he scope and purpose of (Alsharif et al, 2018; Jahrami, et al, 2020; medications or dietary supplements
this article is to examine Mahoney et al, 2019; Eduviere et al, 2021; (Alsharif et al, 2018; Kepershoek et al,
the current literature on Zahra et al, 2021). Caffeine is considered 2018; Mahoney et al, 2019; Jahrami, et
caffeine, specifically caffeine a psychoactive substance, which may al, 2020; Eduviere et al, 2021; Zahra et al,
consumption and alternatives. be found naturally or artificially, as 2021). Energy drinks have recently become
Caffeine has been shown to have effects synthetic coffee is commonly added to a more popular category of caffeinated
on various life factors in college students food and beverages to increase the level of beverages for college students, particularly
(17–24-year-olds), such as sleep and stimulants (Jahrami, et al, 2020; Eduviere males (Alsharif et al, 2018; Mahoney et al,
academic performances, which will be et al, 2021; Zahra et al, 2021). The most 2019). Each type of caffeinated drink has
investigated through literature (Alsharif common source of caffeine is identified varying levels of caffeine concentration;
et al, 2018; Bucher et al, 2019; Alfawaz et as coffee, as it is often readily available to for example, coffee contains around 85 mg
al, 2020; Eduviere et al, 2021; Wang and individuals (Alsharif et al, 2018; Mahoney of caffeine per cup, whereas tea contains
Biro, 2021). et al, 2019; Jahrami et al, 2020). Other 30 mg per cup, cola contains 18 mg per
major sources of caffeine consumed cup, and energy drinks contain 80 mg per
Types of caffeine consumed specifically by college students include, tea cup (Kepershoek et al, 2018). In a sample
Caffeine is consumed worldwide by (black and green), chocolate, carbonated of 1 248 college students in five United
college students in many different forms soft drinks, energy drinks, cocoa, and States’ universities, 72% consumed coffee,
© 2022 MA Healthcare Ltd

Energy drinks have recently become a more popular category of caffeinated

beverages for college students, particularly males...’

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 Health Promotion

‘Each type of caffeinated

drink has varying levels of
caffeine concentration; for
example, coffee contains
around 85 mg of caffeine
ADOBE STOCK

per cup...’

61.4% consumed tea, 68.8% consumed the world population consumes caffeine Among college student consumers,
soda, 36.4% consumed energy drinks, and (AlSharif et al, 2018). It is the most males appear to consume more caffeine
12.2 % consumed other forms of caffeine commonly used central nervous system than females overall (Mahoney et al,
(Mahoney et al, 2019). Although some stimulant and psychoactive substance 2019; Eduviere et al, 2021; Zahra et al,
studies differed in their defined four major worldwide (Kepershoek et al, 2018; Jahrami 2021). Different amounts of caffeine are
sources alternating between chocolate, soft et al, 2020). In college students specifically, consumed depending on the type of
drinks, and energy drinks, constants in all consumption is 92% (Mahoney et al, 2019; caffeine and gender of students (Mahoney
were coffee and tea (Alsharif et al, 2018; Zahra et al, 2021). Mahoney et al (2019) et al, 2019). Males reported consuming
Jahrami et al, 2018; 2020; Kepershoek et found the average daily consumption of 120.3 mg of caffeine a day from coffee and
al, 2018; Mahoney et al, 2019; Eduviere caffeine for all college students was 159 mg females reported an intake of 110 mg. As
et al, 2021; Zahra et al, 2021). Caffeine per day; for those who frequently consume for tea, males consumed 60.9 mg/day and
can be found in a copious amount of caffeine, the average intake of caffeine females consumed 50.1 mg/day (Mahoney
food, beverages, and supplements, which was 173 mg each day. Two studies in the et al, 2019). There is often consumption of
provides easy access for college students middle-East found caffeine is also often caffeine from energy drinks as well, which
and increases their risk of being affected by abused by college students (Alsharif et al, totalled to 53.2 mg/day in males and 30
caffeine (Alsharif et al, 2018; Kepershoek 2018; Jahrami et al, 2020), with one fifth mg/day in females (Mahoney et al, 2019).
et al, 2018; Mahoney et al, 2019; Jahrami, of students frequently consuming over the Lastly, caffeine consumption in soda each
et al, 2020; Eduviere et al, 2021; Zahra et advised 400 mg of caffeine a day (Jahrami day averaged 38.3 mg for males and 36 for
© 2022 MA Healthcare Ltd

al, 2021). et al, 2020). Amounts of caffeine exceeding females (Mahoney et al, 2019). Consuming
400 mg often result in negative effects on these amounts of caffeine would require
How much caffeine college students pertaining to physiological 150 ml of coffee for 40–180 mg, 150 ml of
is consumed and psychological detriments (Jahrami et tea for 24–50 mg, and 180 ml of soda for
It has been estimated that over 80% of al, 2020; Zahra et al, 2021). 15–29 mg (Zahra et al, 2021). Caffeine is

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also consumed in chocolate which provides college students also consume caffeine circadian rhythm to result in reduced
1–36 mg of caffeine per 28 grams of simply because of the withdrawal they sleep efficiency (Eduviere et al, 2021).
chocolate (Zahra et al, 2021). Alsharif et al’s experience without having it (Mahoney College students will then feel increasingly
(2018) study found that 51.5% of students et al, 2019; Zahra et al, 2021). Another fatigued and experience sleepiness in their
consumed 4 or more cups of caffeine a reason included the perception that caffeine lectures (Eduviere et al, 2021). Overall,
day, which is considered excessive intake. enhances physical performance (Zahra et the effect of caffeine on sleep is negative
Overall, college students can easily access al, 2021). Zahra et al (2021) discovered that and adversely affects college students
and consume caffeine in many different 66.4% of consumers in their study would throughout the night and following days
forms every day (Eduviere et al, 2021; use caffeine because it enhances workouts, (AlSharif et al, 2018; Eduviere et al, 2021;
Mahoney et al, 2019; Zahra et al, 2021). 56.5% said that they exercise longer with Wang and Biro, 2021).
caffeine, and 73.1% said it improves athletic
Reasons students performance. No matter the type, it is clear Academic performance
consume caffeine that caffeine is consumed by students for outcomes
In addition to the many different types a variety of reasons (Bucher et al, 2019; In addition to the effects of caffeine on sleep
of caffeine, there are also many reasons Mahoney et al, 2019; Zahra et al, 2021). quality, caffeine intake also has negative
students may consume caffeine. Caffeine effects on academic performance (Alsharif
is commonly known for its ability to make Effect on sleep quality et al, 2018; Devi et al, 2018; Alfawaz et al,
a person more awake and increase energy and daytime sleepiness 2020; Eduviere et al, 2021). During times
(Bucher et al, 2019; Zahra et al, 2021). College students who consume caffeine of high academic stress, such as exams,
Studies have shown that many college have poorer sleep quality (AlSharif et al, college students consumed greater amounts
students consume caffeine to increase 2018; Kepershoek et al, 2018; Bucher et of caffeine and did so more regularly (Devi
wakefulness, overcome fatigue, cope with al, 2019; Jahrami et al, 2020; Eduviere et al, 2018; Bucher et al, 2019; Alfawaz et
stress, and overall improve their cognitive et al, 2021; Wang and Biro, 2021). al, 2020). The high amounts of caffeine
performance (AlSharif et al, 2018; Bucher After consumption of caffeine, students consumption increased irritability and
et al, 2019; Mahoney et al, 2019). Students experience sleep disruption and fewer fatigue (Devi et al, 2018; Eduviere et al,
reported they will use caffeine during times hours of sleep (AlSharif et al, 2018; 2021). Both of these effects of caffeine
of increased stress, such as exams, to try and Kepershoek et al, 2018; Bucher et al, 2019; consumption negatively affect the student’s
improve their ability to concentrate (Devi et Jahrami et al, 2020; Eduviere et al, 2021; ability to learn (Devi et al, 2018; Alfawaz et
al, 2018; Bucher et al, 2019; Alfawaz et al, Wang and Biro, 2021). Students experience al, 2020). Further, the heightened caffeine
2020). In addition, students will use caffeine specific sleep problems due to caffeine intake during exam periods also increased
to delay sleep onset, leaving more time for consumption, such as insomnia, and the time it takes for students to fall asleep
studying and again hoping to improve restlessness (Jahrami et al, 2020; Wang and and reduced sleep duration (Alsharif et
academic performance (Kepershoek et al, Biro, 2021). Caffeine also delays the onset al, 2018; Devi et al, 2018; Kepershoek et
2018; Jahrami et al, 2020; Eduviere et al, of sleep, which is actually a commonly al, 2018; Eduviere et al, 2021; Wang and
2021). Zahra et al (2021) found that 83.4% cited reason for its intake (Kepershoek et Biro, 2021). The prolonged onset of sleep
of college students reported that caffeine al, 2018; Jahrami et al, 2020; Eduviere et al, and subsequent fewer hours of sleep
makes them more alert, while 80.6% 2021). College students struggle with both contributed to poor sleep quality and
reported that it makes them more energetic. falling and staying asleep while consuming excessive daytime sleepiness (Alsharif et
The consumption of caffeine can also be caffeine (Kepershoek et al, 2018; Bucher al, 2018; Devi et al, 2018; Kepershoek et al,
based on the social aspect of it, with places et al, 2019; Mahoney et al, 2019; Jahrami 2018; Eduviere et al, 2021; Wang and Biro,
like coffee shops becoming increasingly et al, 2020). Students reported waking 2021). In turn, excessive daytime sleepiness
popular hang-out spots for college students up frequently throughout the night as a and poor sleep quality has been associated
in the US, for example. The social aspect result of caffeine (Kepershoek et al, 2018; with poor academic achievement (Alsharif
and taste of caffeine has been shown to be Mahoney et al, 2019). et al, 2018; Okano et al, 2019; Eduviere et
a major factor when college students were Besides poorer sleep quality, college al, 2021). This leads to poor performance
asked about the reason they continue to students are also affected the next day because it affects the students’ ability to
drink caffeine (Bucher et al, 2019; Mahoney (Jahrami et al, 2020; Eduviere et al, 2021). concentrate during lectures (Okano et al,
et al, 2019). One study in particular, which Many college students who consume 2019; Eduviere et al, 2021). Furthermore,
looked at different sources of caffeine and caffeine experience excessive daytime this causes students to spend more hours
reasons for consumption, found that 39% sleepiness (Jahrami et al, 2020; Eduviere studying at night, which leads students to
of students consumed caffeine strictly for et al, 2021). These negative effects on sleep develop inconsistent sleeping schedules and
the social aspect (Mahoney et al, 2019). In are related to altered circadian rhythms have decreased sleep duration, negatively
addition, students have admitted to the use (Eduviere et al, 2021). Adenosine is our affecting their academic performance
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of caffeine as an appetite suppressant, as it is ‘physiologic sleep enhancer’ that helps (Garmy and Ward, 2018; Okano et al, 2019;
perceived to decrease their level of hunger regulate our sleep; the more adenosine Eduviere et al, 2021).
(Zahra et al, 2021). the longer and deeper the sleep (Eduviere Sleep duration is another factor that
All of this caffeine consumption leads et al, 2021). Caffeine inhibits adenosine influences overall sleep quality and
to dependence as studies have found that receptors, and therefore alters the academic attainment (Garmy and Ward,

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Overall, evidence about caffeine supports the premise that ingesting an

excessive amount of caffeine can be detrimental to their sleep schedule and
subsequently their academic performance...’

2018; Okano et al, 2019; Wang and Biro, well as provide the body with energy and than relying on caffeine. Students who
2021). Students who had experienced restore it back to equilibrium (Fang et al, experience a shorter duration of sleep at
sleep disturbances such as not getting 2020). As a result, this helps the body create night struggle with less enjoyment in school
enough sleep, excessive daytime sleepiness, resistance to stressors and adapt better and decreased academic achievement
and poor sleep maintenance had a lower (Fang et al, 2020). One study suggests that (Garmy and Ward, 2018; Okano et al, 2019).
cumulative GPA and poorer academic potentially safe and effective replacements Therefore, it is important for students to
success (Alsharif et al, 2018; Eduviere et of caffeine could be ginkgo biloba and gain an adequate amount of sleep each night
al, 2021). Sleep is a crucial component kudzu (Nimbhorkar et al, 2021). Ginkgo to improve learning (Okano et al, 2019;
when it comes to academic achievement biloba has been sold in the United States Eduviere et al, 2021; Wang and Biro, 2021).
because sleep helps improve memory since the 1960s and is very popular in In addition to the negative effect on sleep
consolidation, rememorisation, alertness, Chinese culture, due to its caffeine content, due to caffeine, students who participate
and cognition (Okano et al, 2019; Eduviere digestive properties, and antioxidant in high screen time experience an increase
et al, 2021). Further, caffeine does not effects (Fang et al, 2020; Nimbhorkar et al, in insomnia as well as an increase in sleep-
enhance memory and memory can be 2021). Kudzu or Pueraria tuberosa is rich wake disturbances (Garmy and Ward, 2018;
negatively affected by sleep schedule in antioxidants and increases alertness Jahrami et al, 2020; Wang and Biro, 2021).
changes (Devi et al, 2018; Eduviere et al, (Fang et al, 2020; Nimbhorkar et al, Therefore, decreasing caffeine and reducing
2021). Lack of sleep increases fatigue and 2021). Some herbal remedies may provide screen time before bed promote better sleep
sleepiness in addition to negatively affecting effective replacements for common and allow students to get the recommended
one’s cognitive performance (Alsharif et sources of caffeine, such as energy drinks amount of sleep required to fight daytime
al, 2018; Okano et al, 2019). Improving (Nimbhorkar et al, 2021); however, it fatigue (Garmy and Ward, 2018; Wang and
sleep quality, consistency, and duration of is important to note that some herbal Biro, 2021).
sleep is associated with better academic remedies may interact with medication and Another way to decrease sleep
performance (Okano et al, 2019; Eduviere that correct dosage is important. distributions is the timing of daytime
et al, 2021; Wang and Biro, 2021). The more Another alternative to caffeine use is activities, such as when caffeine is ingested
sleep university students had on average exercise. Cardiovascular exercise such as and when exercise is done. Studies have
contributed to better overall exam scores running, high-intensity interval training, shown that individuals who ingest caffeine
(Okano et al, 2019; Eduviere et al, 2021). jumping jacks, burpees, or anything that several hours before trying to fall asleep
increases heart rate is proven to have have increased difficulties falling asleep
Alternatives to caffeine usage multiple positive effects on alertness and staying asleep (AlSharif et al, 2018;
Overall, evidence about caffeine supports (Dolezal et al, 2017). These exercises have Kepershoek et al, 2018; Bucher et al,
the premise that ingesting an excessive been shown to wake one up, stimulate the 2019; Eduviere et al, 2021). In order to
amount of caffeine can be detrimental nervous system, enhance memory storage not disrupt sleep cycles students should
to their sleep schedule and subsequently and retrieval of memories, and speed up consume caffeine, if needed, earlier in the
their academic performance (Alsharif the overall mental process (Dolezal et al, day (Kepershoek et al, 2018; Eduviere et
et al, 2018; Devi et al, 2018; Garmy and 2017). Not only does exercise keep the body al, 2021). Findings also show that exercise
Ward, 2018; Bucher et al, 2019; Okano et stimulated and alert, but those who engage done within 2 hours of bedtime leads to
al, 2019; Alfawaz et al, 2020; Eduviere et in high levels of physical activity have been lack of REM sleep and disruptions of
al, 2021; Wang and Biro, 2021). Therefore, found to have a longer and better quality of the sleep-wake cycle (Dolezal et al, 2017;
ongoing research persists to discover sleep (Dolezal et al, 2017; Wang and Biro, Wang and Biro, 2021). However, exercise
alternatives to caffeine that are suitable for 2021). Cardiovascular exercise keeps the can improve memory and enhance
all populations (Alsharif et al, 2018). Many body system awake and alert, and promotes mental processes to increase academic
alternatives can be found in natural herbal better sleep at night, in turn allowing an performance (Dolezal et al, 2017).
remedies; there are over 60 different fruits individual to have a more restful night, Students can benefit from exercising in
and plants that naturally contain caffeine awakening refreshed with more energy the morning and early afternoon in order
(Nimbhorkar et al, 2021). Wang and Biro (Wang and Biro, 2021). to give themselves the energy to carry
(2021) argued that while these natural themselves throughout the day while
Alternatives to better
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herbs may provide a more mundane and simultaneously not disrupting their sleep
safer version of caffeine, they may also academic performance (Wang and Biro, 2021).
provide the benefit of being adaptogens. College students can improve their
According to Fang et al (2020), adaptogens academic performance by focusing Conclusions
allow the body to better adapt to stress, as on improving their sleep habits rather In today’s society, caffeine is an extremely

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