What if simply smelling a cup of coffee had the same effect on your energy levels as actually drinking it? Would you nix your morning cuppa altogether?
With cold winter days making it harder than ever to get out of bed in the morning (how can we possibly leave our cozy comforter cocoon?!), Google searches for how to wake up in the early hours are surging. And drowning your system with caffeine isn't the only way to perk up quickly. Surprisingly, some scents have the ability to get your engines revving ASAP—and some are more powerful than others.
"Certain scents can stimulate the brain and enhance alertness by reacting with olfactory receptors closely linked to the brain's limbic system," says Dr. Supriya Rao, MD. The limbic system plays a crucial role in regulating emotions, behavior, motivation, and memory formation. This close connection between our sense of smell and the emotional center of the brain is why certain aromas can trigger powerful emotions and significantly influence our mood, explains registered dietitian Dru Rosales, MS, RD, LD.
Scents release neurotransmitters from the brain which stimulate certain brain waves, some of which might help us focus or boost our energy. (Meanwhile, scents on the opposite end of the energy spectrum, such as chamomile and lavender, reduce heart rate and blood pressure—reactions that help to improve sleep.) A recent study done by Reviva Coffee in partnership with Dr. Hana Patel linked five scents in particular to increased energy levels: lemongrass, orange, chocolate, peppermint, and yes, coffee beans. Delish spoke to doctors and nutritionists to get to the bottom of these findings to see if and why these scents can really help to jumpstart your day.
Lemongrass
Physician and scientist Dr. William Li explains that the scent of lemongrass causes your olfactory bulb (the part of the brain that processes smells) to activate the part of your brain called the amygdala, which controls emotions. This can help to lower feelings of stress and anxiety. The scent of lemongrass also stimulates both dopamine and serotonin, which improves your mood, and also promotes focus and alertness. In fact, a recent study even found that simply inhaling lemongrass oil improved reaction times.
Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, says that lemongrass can also decrease brain fog. "If you are feeling drained or low in energy, inhaling the scent of lemongrass just may do the trick to refresh your mind and reenergize you," she tells us. And don't confuse lemongrass with actual lemons. While both can boost mood and energy, as Bianchini notes, their effects are slightly different. "Lemongrass promotes focus and mental clarity while lemons are mood boosting and associated with decreased anxiety and relaxation," she notes.
Coffee Beans
Simply smelling roasted coffee beans seems to help to increase alertness, but is it a Pavlov effect, or is there more brain science behind it? According to Bianchini, the scent of coffee is scientifically linked to alertness. "Coffee beans contain chemical compounds that contribute to their distinct aroma that interacts with the brain's olfactory system and can have positive effects on both the brain and body," she explains.
"The simple act of inhaling the scent of coffee activates the central nervous system and increases alertness by triggering dopamine pathways—our feel good neurotransmitters—in the brain." This means that simply the smell of coffee can cause your brain to be more alert before you even take a sip. And this is true whether you're a coffee drinker or not. Even you matcha latte devotees will get an added spark from sniffing this java scent. (If actually drinking coffee heightens your stress and anxiety, Dr. Rao says tea is often a good alternative—however, you can still take a sniff of some coffee beans!)
Peppermint
The active ingredient in peppermint, menthol, stimulates the olfactory bulb and activates multiple parts of the brain, Dr. Li explains. "The brain activation improves attention span, alertness, and learning capacity," he tells us. "The menthol also dilates your blood vessels, improving circulation to the brain, further stimulating alertness."
Furthermore, menthol is thought to lower the secretion of cortisol, which helps to lower stress. No stress and high energy levels? Yes please. "I think of inhaling peppermint as a similar sensation to an ice plunge," Bianchini notes. "It immediately makes us feel alert and reenergized."
Orange
Residents of Seville might be some of the most alert people on the planet, because the scent of oranges (which line the streets of the Spanish city), is known to instantly lift our mood and improve attention. According to Dr. Li, the fragrant smell of oranges comes from limonene, a compound that activates the part of your brain that improves attention, as well as improves mood. "The scent of an orange also stimulates wakefulness and helps with memory and attention span," he continues.
Chocolate
There's a scientific reason behind why so many people love chocolate. The scent of chocolate stimulates the reward center of your brain, explains Dr. Li, which causes the release of dopamine. This increases the feeling of well-being and happiness. However, it doesn't just enhance your mood—as Bianchini explains, the scent of chocolate can also improve cognitive function due to its ability to increase brain waves associated with relaxation and creativity. "Although it does not create an instant energy boost like some other scents, chocolate can make you feel relaxed and focused long after you smell it," she tells us.
The Science Of Sniffing
So exactly how long does it take for these fragrances to reach their optimal effect? While a quick sniff can absolutely have a positive effect, inhaling the scent for an extended period of time may be even more beneficial, Bianchini explains. "The scent of coffee or oranges can affect us almost immediately, while other scents may require longer," she notes.
While these five scents were the primary focus of the study, other research indicates that these aren't the only scents known to help give your day a jumpstart. According to Rosales, in addition to peppermint, spearmint and rosemary have also been found to improve cognition and reduce mental fatigue. Grapefruit and cinnamon scents help to increase vigilance, and other citrus scents, in addition to orange, are known to increase energy and alertness levels. If you can't get your hands on the real deal, or are too easily tempted in devouring all that chocolate, smelling essential oils derived from these plants can also have a boosting effect.
Essential oils are a highly concentrated form of the actual food they emulate, meaning that they provide a more potent effect, as per Bianchini. If you opt to use essential oils in a diffuser, she recommends sitting with it for 30-60 minutes to get the full energizing benefits. However, inhaling the scent from the actual foods provides benefits too, especially for more potent fragrances such as coffee, peppermint, and orange. Either way, get those nostrils ready for some super sniffing and let us know how these scents influence your day!
Shop Energy-Boosting Essential Oils
