By: Mckenzie Schuvart
Whether you drink it hot or iced, over milk and sugar or straight, coffee is a huge part of countless college students' lives. Many have a regular coffee order from a certain coffee shop, and this drink becomes both a regular source of joy as well as a necessity for some.
Coffee is the main source of caffeine for college students. Many college students also have difficulty getting quality sleep and feel anxious often. It’s not surprising to learn that these occurrences are related. Caffeine is a stimulant, meaning it affects the nervous system and increases adrenaline and cortisol levels in the body. When these levels rise, we tend to move quicker and more urgently. This can make it easier to complete difficult tasks. However, at a certain point, these levels rise to a point that is higher than optimal, leading to feelings of anxiety and shakiness.
The effects of caffeine are typically felt 5-30 minutes after consumption. However, most people do not drink their entire coffee all at once. We sip our coffee, especially when it’s iced, throughout the day, and sometimes have more than one. Since caffeine has a 12-hour half-life, the effects of caffeine can still be apparent for up to 12 hours after consumption. This means that when you finish a coffee at 2 pm, the effects of that drink could potentially last through 2 am, making it difficult to sleep, and in turn difficult to wake up the next morning. This starts the cycle of feeling a need for a daily coffee, which can lead to caffeine dependence.
As with any drug, after a dependency is formed, withdrawal effects can occur when caffeine is not consumed. These effects can last up to seven days, leading to a full week of crankiness and fatigue, along with other symptoms. Mindful consumption can help to keep coffee as a treat rather than an addiction. Ensuring that coffee is not your only drink during the day is important as well. Proper hydration throughout the day can help minimize the negative effects of caffeine consumption. Additionally, avoiding caffeine later in the day is recommended to avoid sleep troubles.
If this sounds difficult and you can’t imagine getting through a whole day without coffee, lowering caffeine intake can effectively lead you back to functioning without caffeine. On low-stakes days, such as a rest day or a less busy school day, I try to swap out my large iced coffee for a cup of tea. Since tea has less caffeine than coffee, as well as healing properties such as pain and stress relief, this switch helps to reverse the negative effects of coffee. Additionally, some teas, such as green and hibiscus, can aid in lowering blood pressure. This switch is effective for those looking to avoid building up a tolerance for caffeine.
Maintaining a healthy relationship with what goes into our bodies allows us to be in control of our lives and live a life free of dependency. Mindfulness with respect to caffeine consumption will help to prevent those unwanted side effects, making today and tomorrow easier and more enjoyable.
Sources
https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea#:~:text=Numerous%20studies%20have%20shown%20that,lasting%20impact%20on%20your%20wellness.