There are only a few classes before finals week, and you’re beginning to panic. Deadlines for your papers are rapidly approaching, and so are exams. It’s time to pull a few all-nighters, turn off your phone and lock in. Although you might be tempted to reach for an energy drink or a cup of coffee — maybe your third or fourth of the day — caffeine, especially in these forms, is not an effective solution.
As a central nervous system stimulant, caffeine has the potential to increase anxiety and irritability. Caffeine can also disrupt regular sleep patterns, especially if it is consumed in the evening. It may take up to 10 hours for it to be completely cleared from the bloodstream.
Energy drinks and specialty coffee drinks can also have a very high sugar content. A single 16-ounce green Monster energy drink contains 54 grams of sugar. Similarly, a Starbucks iced pumpkin spice latte of the same size contains 50 grams of sugar. The American Heart Association suggests a maximum daily consumption of 37.5 grams of sugar for men and 25 grams of sugar for women.
Caffeine has also been linked to gastrointestinal issues and increased blood pressure. Since caffeine increases the amount of sodium and potassium excreted from the body, caffeine intake can lead to dehydration as well, contributing to other negative side effects such as fatigue.
Although there are proven benefits of certain levels of caffeine intake, including improved liver health and relief from headaches, excessive consumption can have negative short and long term impacts. The Food and Drug Administration recommends no more than 400 milligrams a day.
Fortunately, there are healthier alternatives to caffeinated beverages. Of course, getting into a proper sleep schedule and studying ahead of time is one of the easiest ways to succeed this finals season, but for some students it’s too little, too late. With only a few weeks left, you might need all the time and energy you can get.
Drinking water consistently throughout the day, in addition to eating regularly, helps generate energy. Waking up late and going to classes without eating, only to quickly realize it’s the afternoon and you’ve forgotten to eat, is a common mistake among college students. A healthy breakfast with lean protein and limited processed foods provides energy for the rest of the day.
Vitamins are also important to supporting the immune system and helping the body produce energy, so try to incorporate them into your diet. Citrus juices, for example, are easy ways to increase energy because of their high vitamin C content. Similarly, vitamin B — which can be obtained through meat, cheese, eggs and other nutritious foods — helps convert food to energy. For many people, supplements are alternative options that may make it easier to reach the recommended daily intake of vitamins.
Exercise is another key to success. Even at mild levels, exercise has proven to increase flow of oxygen to the brain, improving energy and mood. Sitting at your desk for extended periods is only going to make you more tired and unfocused, so consider taking breaks between assignments to walk around or stretch for a few minutes; your brain and body both need it.
There are many other simple ways studies have shown to increase energy levels. Breathing in or rubbing the skin with mint-scented essential oils has proven to make people more focused. Similarly, chewing gum is an easy way to increase alertness.
While a coffee or energy drink isn’t going to kill you, it’s important to keep a balance, especially nearing finals when stress levels are at their peak. Don’t forget about the basics, as diet, exercise and sleep are essential to finishing the semester strong.
Most importantly, take care of yourself and listen to what your body needs. If you need a nap, take one. Try to manage your time properly so you can make room for self-care and a social life, because cutting out all positive aspects of life for these last few weeks is not going to benefit your mental health or academic performance.
