Studying in Spain: how to keep your energy and focus during exams
Late nights, irregular meals and studying in another language: practical tips for international students in Spain to stay energetic and focused.
In short. Studying in Spain (on Erasmus, a master’s or a language course) often means late nights, irregular meals, a new language and exam periods that pile up. Energy and focus depend first on sleep, regular meals, daylight and movement. Coffee and energy drinks give short peaks, not stable energy. Some nutrients, like vitamin B12, iron and magnesium, contribute to the reduction of tiredness and fatigue; make sure your diet covers them before thinking about supplements.
Spain is one of the most popular countries for international students. The social life is great, the timetables are not. Dinner at ten, plans that start at midnight, morning classes and assignments in a second language: many students arrive full of energy and reach their first exam period exhausted. Here is how to keep your energy and concentration without giving up the experience.
Why students in Spain feel so tired
- Short, irregular sleep. Late nights at weekends and early classes during the week create “social jet lag”: your body clock never settles.
- Skipped or improvised meals. Coffee for breakfast, a sandwich at noon and a late, heavy dinner is a common pattern in student flats.
- Studying in another language. It takes more mental effort, so you get tired sooner.
- Too much caffeine and energy drinks during exam weeks, which then make sleep worse.
- Less movement during exam periods, when you spend the whole day sitting in the library.
Habits that make the biggest difference
Protect your sleep during exams
Sleep is when the brain consolidates what you studied during the day. All-nighters reduce your ability to remember and concentrate the next day. Keep a regular wake-up time, aim for seven to nine hours and stop studying 30 to 60 minutes before bed. If you struggle to sleep with the Spanish schedule, read our guide on sleeping better after moving to Spain.
Eat regular, simple meals
Spanish markets and supermarkets make it cheap to eat well: lentils and chickpeas, eggs, tinned fish, fruit, vegetables, wholegrain bread and olive oil. A breakfast with some protein (eggs, yoghurt, cheese) and a proper lunch (the menú del día in many cafés is a good and affordable option) keep your energy steadier than snacking on pastries.
Use caffeine strategically
Coffee can help you concentrate, but timing matters. Keep it to the morning and early afternoon, and avoid energy drinks in the evening. A café con leche at breakfast is fine; four coffees and two energy drinks before an exam are not.
Study in blocks and move
Work in focused blocks of 45 to 90 minutes with short breaks. A ten-minute walk outside between blocks gives you daylight, movement and a reset for your attention.
Nutrients that matter for energy
Some nutrients are directly involved in energy metabolism and in how tired you feel. Vitamin B12 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue; if you follow a vegan or mostly plant-based diet, you need a reliable source. Iron and magnesium also contribute to the reduction of tiredness and fatigue. If you feel constantly exhausted, a blood test through your doctor or your university health service can rule out low iron or vitamin levels.
For long study periods, some students look for support without stimulants. LONJEBA Cellular Energy combines nicotinamide riboside (an NAD+ precursor), coenzyme Q10, green tea extract with less than 1% caffeine and vitamin B12, in one capsule a day with breakfast. If stress is the bigger issue during exams, Mood Balance is designed for the morning without drowsiness. A supplement complements sleep and food; it does not replace them.
Health care as a student in Spain
EU students can use the European Health Insurance Card (EHIC) for necessary care, and many non-EU students have private insurance as part of their visa. Many universities offer health or psychological support services for students; check your university’s student services. Pharmacies are a good first point of contact for minor issues.
Frequently asked questions
How many hours should I sleep during exams?
Most young adults need seven to nine hours. Cutting sleep to study more usually backfires, because memory and concentration drop the next day.
Are energy drinks a good idea for studying?
They give a short boost but can cause jitters and poor sleep, especially if taken in the afternoon or evening. Water, regular meals and a coffee in the morning are a better base.
What is a cheap healthy meal in Spain?
Lentil or chickpea stews, a Spanish omelette with salad, tinned sardines or tuna with bread and tomato, or the menú del día at lunchtime, which usually includes a starter, main course and dessert at a fixed price.
Can I take Cellular Energy and coffee?
Yes. Cellular Energy contains green tea extract with less than 1% caffeine, a very small amount. Keep your total caffeine moderate and avoid it late in the day.
Sources
- European Commission, EU Register of nutrition and health claims (vitamin B12, iron, magnesium). ec.europa.eu
- Walker MP, Stickgold R. Sleep, memory and plasticity. Annu Rev Psychol, 2006. PubMed
- EFSA, Scientific opinion on the safety of caffeine, 2015. efsa.europa.eu
- European Commission, European Health Insurance Card. ec.europa.eu