5 min read- Certain scents may help boost alertness and focus by stimulating the brain’s olfactory system and limbic system, which are closely tied to mood, memory, and behavior.
- Experts say scents like lemongrass, coffee, peppermint, orange, and chocolate may support energy, attention, and mental clarity in different ways.
- While some aromas may work almost immediately, others may need longer exposure, and both real foods and essential oils can offer benefits.
Sadly, not everyone is blessed with the rise-and-shine attitude of an early bird. Some people wake up with the sun and feel peppy and vibrant in the morning, while others do their best work at night and struggle to get out of bed when the alarm goes off after the third snooze (hi, it’s me). That’s usually where caffeine comes into play.
According to the National Coffee Association, two-thirds of American adults drink coffee every day, averaging three whole cups. That’s a lot of coffee—and a lot of money. If your daily caffeine habit is getting a little too pricey, there are actually other ways to wake up that cost a lot less. Interestingly, even just the scent of coffee can do the trick.
In fact, there are a handful of scents that may boost your energy levels. I always knew those aromatherapy girlies were onto something.
“Certain scents can stimulate the brain and enhance alertness by reacting with olfactory receptors closely linked to the brain’s limbic system,” Dr. Supriya Rao, MD, says. 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 brain’s emotional center is why certain aromas can trigger powerful emotions and significantly influence our mood, according to registered dietitian Dru Rosales, MS, RD, LD.
Scents can trigger the release of neurotransmitters that stimulate certain brain waves, some of which may help us focus or feel more energized. (Meanwhile, scents on the opposite end of the spectrum, such as chamomile and lavender, may help reduce heart rate and blood pressure, which can support sleep.) Past studies have linked five scents in particular to increased energy levels, so Delish spoke with doctors and nutritionists to get to the bottom of these findings and better understand whether—and why—these scents may help jump-start your day.
5 Scents That May Help Boost Energy
Lemongrass
Physician and scientist Dr. William Li explains that the scent of lemongrass activates your olfactory bulb (the part of the brain that processes smells), which in turn activates the amygdala, the brain region involved in emotions. This may help lower feelings of stress and anxiety. The scent of lemongrass may also stimulate dopamine and serotonin, which can improve mood and support focus and alertness. In fact, a recent study found that simply inhaling lemongrass oil improved reaction times.
Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, says lemongrass may also help reduce 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 me.
And don’t confuse lemongrass with actual lemons. While both may boost mood and energy, Bianchini notes that their effects differ slightly. “Lemongrass promotes focus and mental clarity, while lemons are mood-boosting and associated with decreased anxiety and relaxation,” she says.
Coffee Beans
Simply smelling roasted coffee beans appears to help increase alertness—but is it a Pavlov effect, or real science? According to Bianchini, the scent of coffee alone is scientifically linked to alertness.
“Coffee beans contain chemical compounds that contribute to their distinct aroma, which 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.”
And this isn’t just for coffee drinkers. Even matcha latte devotees may get a little boost from sniffing this java-forward scent. (If actually drinking coffee heightens your stress or anxiety, Dr. Rao says tea is often a good alternative, but 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 me. “The menthol also dilates your blood vessels, improving circulation to the brain, further stimulating alertness.”
Menthol is also thought to lower cortisol secretion, which may help reduce stress. No stress and higher energy? Say less!
“I think of inhaling peppermint as a similar sensation to an ice plunge,” Bianchini says. “It immediately makes us feel alert and reenergized.”
Orange
Residents of Seville might be among 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 moods and improve attention.
According to Dr. Li, the fragrant smell of oranges comes from limonene, a compound that activates the part of your brain associated with attention and mood. “The scent of an orange also stimulates wakefulness and helps with memory and attention span,” he says.
Chocolate
There’s a scientific reason so many people love chocolate (as if we need one). The scent of chocolate stimulates the brain’s reward center, explains Dr. Li, triggering the release of dopamine. This can increase feelings of well-being and happiness.
But it may do more than improve mood. As Bianchini explains, the scent of chocolate may also improve cognitive function by increasing 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 me.
The Science Of Sniffing
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 a longer period 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.
And while these five scents may be especially helpful for boosting energy, additional research suggests they’re not the only ones worth trying. According to Rosales, in addition to peppermint, both spearmint and rosemary have also been linked to improved cognition and reduced mental fatigue. Grapefruit and cinnamon may help increase vigilance, and other citrus scents (beyond orange) are also associated with increased energy and alertness.
If you can’t get your hands on the real thing—or if you’re too easily tempted to eat all that chocolate in one sitting—essential oils derived from these plants may offer a similar boost. Because essential oils are highly concentrated versions of the foods they mimic, they may have a more potent effect, Bianchini says. If you use essential oils in a diffuser, she recommends sitting with the scent for 30 to 60 minutes to get the full energizing benefits.
That said, smelling the actual foods can be beneficial too, especially with stronger scents like coffee, peppermint, and orange. Either way, get those nostrils ready and see how these scents affect your day.