Caffeine improves performance in endurance athletic activities but does caffeine improve general cognitive function? The general consensus seems to be yes. As long as the caffeine dosage is not too high, few studies indicated detrimental effects of caffeine on cognition.

The reviews are mixed as far as HOW MUCH of an impact caffeine has on performance and why, since the outcomes depended on the population studied and the tasks asked of them. Related physical activity and performance, one study showed that caffeine improved the cognitive function of endurance trained male athletes after “an all-out 1 hour trial time on a bicycle ergometer.” [1] And another study of male soccer players concluded, “Caffeine ingestion before simulated soccer activity improved players’ passing accuracy and jump performance.” [2]

There is a large body of literature available on the effects of caffeine on general cognition; a study of older adults showed that “caffeine facilitates learning in tasks in which information is presented passively; in tasks in which material is learned intentionally, caffeine has no effect… Most studies, however, found improvements in reaction time. The ingestion of caffeine does not seem to affect long-term memory.” [3]

The list of studies is long on this topic. As with anything, it is important for every individual to pay attention to the effects of what they consume on their performance.

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[1] Hogervorst, Riedel, Kovacs, Brouns & Jolles (1999). Caffeine improves cognitive performance after strenuous physical exercise,” International Journal of Sports Medicine.

[2] Foskett, Ali & Gant (2009). Caffeine enhances cognitive function and skill performance during simulated soccer activity, International Journal of Sport Nutrition and Exercise Metabolism.

[3] Nehlig (2010). Therapeutic opportunities for caffeine in Alzheimer's Disease and other neurodegenerative disorders, Journal of Alzheimer’s Disease.

How much sleep is optimal for performance? The sleep duration recommendations outlined in the sleep duration table are from the National Sleep Foundation; sleep tips for those with post-concussion syndrome fall under different recommendations. [1]

While the range is wide and varies person to person, how often do we fall in the last column of ‘NOT recommended’?

It’s also important for our younger athletes to get quality rest! A study of 112 athletes grades 7-12: found that “athletes who slept on average <8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for ≥8 hours. For each additional grade in school, the athletes were 1.4 times more likely to have had an injury.” [2]

Rest tip: Try changing the display settings on devices to warmer tones to decrease the amount of blue light in the evening and night. Blue wavelengths boost attention, mood, and reaction times, which is fantastic during the day, but could affect melatonin secretion.

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[1] Table from the book entitled Neuro Fitness by Rahul Jandial, MD, PhD.

[2] Milewski, Skaggs, Bishop, Pace, Ibrahim, Wren & Barzdukas (2014). “Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes,” Journal of Pediatric Orthopaedics.