Can Aromatherapy Replace an Afternoon Cup of Coffee?
You know that feeling…it’s 2:00pm, you just ate lunch, your body and mind are desperate for a nap. Your energy is low, and you decide it is the perfect time to reach for a cup of coffee to get you through the rest of your workday.
Maybe this happens to you regularly.
Maybe you went to bed later than normal last night.
Maybe your body is adjusting to the change in seasons, or you are in your luteal phase, or are recovering from an illness.
Whatever the reason is: coffee drinkers, LISTEN UP!
Did you know that after your first sip of coffee, it takes about 20 minutes to have a stimulating effect on the body? Once in the body, it takes about 6 hours for one half of that caffeine to be eliminated! (1) (2) If you have struggle falling asleep or staying at sleep at night, this may be the culprit.
Caffeine is a stimulant so it increases alertness. But it can also cause anxiety, irritability, rapid heartbeat, insomnia and other sleep disturbances. In addition, once the effects wear off, we experience something called a “caffeine crash.” A caffeine crash is characterized by symptoms like headaches, excessive tiredness, and an inability to concentrate. Have you ever had a headache if you skip your morning cup of coffee? That caffeine headache is a sign of its addictiveness and a common symptom of withdrawal.
I used to love drinking coffee. I still have it occasionally but only drink decaf now. As I’ve gotten older, I have noticed caffeine impacts me so much more. I feel extremely jittery and anxious after consuming even a small amount. Once I stopped drinking it, I noticed I actually had more energy throughout the day and was able to focus better! There are still some days where I am up late and need a little boost to get me through the afternoon. Here are my top 3 tips to help with that energy slump without using caffeine.
Three Natural Ways to Overcome the Afternoon Slump
1) Drink a big glass of water! Mild dehydration as little as 2% can impact mood, cause tension and fatigue. (3) Drinking water has so many benefits for the body such as boosting productivity, delivering oxygen, promoting skin health, lubricating joints, flushing out waste, regulating body temperature, aiding in digestion and so much more!
2) Get outside! Fresh air is refreshing and invigorating. Not to mention exposure to the sunlight naturally increases serotonin which helps us feel awake and regulates our circadian rhythm. The exception to this is when it during high temperatures. When it is hot outside, the body is engaging in thermoregulation and trying to maintain a consistent internal temperature. In addition, it causes dehydration which can make us feel even more tired!
3) Roll on some essential oils!
Can aromatherapy replace an afternoon cup of coffee?
YES! Essential oils such as peppermint and citrus oils can help awaken the senses, boost energy, promote focus and enhance productivity. A 2020 randomized controlled study even showed that smelling essential oil blends containing peppermint, rosemary and cinnamon as well as peppermint, rosemary and grapefruit outperformed Red Bull energy drink in enhancing cognitive vigilance. (4)
I wish I would have known about using essential oils years ago when I was studying in nursing school. By breathing in some stimulating uplifting essential oils, it can allow the brain to stay on task and restore energy.
When we are engaging our sense of smell, it allows us to be more present.
Ever heard the expression “Stop and smell the roses”? The expression came into use in the 1960s and is a rephrasing of a sentiment found in an autobiography written by golfer Walter Hagen: “Don’t hurry, don’t worry. And be sure to smell the flowers along the way.”
In addition to allowing us to be more present, essential oils contain chemical constituents that are stimulating for the brain. This can help enhance memory and allows us to focus and concentrate better.
My favorite essential oils for this:
Peppermint is a great focus boosting essential oil and may help increase quality of memory. It also has a cooling somatosensory effect which can re-energize a fatigued mind/body while promoting clarity. There is a reason why truck drivers are encouraged to chew peppermint gum while driving late at night, it helps awaken the senses due to its menthol component!
Citrus oils like Lemon and Grapefruit are uplifting and invigorating. They are fresh aromas that remind us of sunshine and cleaning. They have great stimulating effects on the mind.
Eucalyptus promotes clarity. It not only opens up the airways, giving us a sense of renewal, but can clear busy mind chatter.
“Eucalyptus oil helps to disperse the negative feelings associated with such situations, and gives us, inwardly “room to breathe.” Whether the inspiration it instills leads to change or greater acceptance, the oil can transform a sense of suffocation into one of expansive renewal.” -Gabriel Mojay
Rosemary has a long history of being known to help promote memory. In Shakespeare’s Hamlet, Ophelia declares “There’s rosemary, that’s for remembrance. Pray you love, remember.”
Grecian scholars would wear rosemary on their heads to improve their recall while taking exams. Research has shown that rosemary does have a significant positive effect on the ability to remember things and improve reaction times. (5)
Basil is stimulating and may increase alertness and improve memory by dissipating fatigue related distraction.
Vetiver is helpful for relieving stress and clearing a busy mind. It’s heavy, smokey, earthy aroma can be grounding while also promoting focus.
Spearmint is similar to peppermint in helping re-energize a tired mind and body therefore restoring concentration.
Frankincense is a soothing calming oil that can facilitate deeper awareness which can help promote memory retention.
Other helpful essential oils for energy, focus and concentration:
Ylang Ylang
Fir
Pine
Cedarwood
Cardamom
Cypress
Note: Some of these essential oils you may find more calming and relaxing than stimulating. We all differ in our essential oil preferences and perceptions so seek out essential oils that help provide you an energy boost.
Some ways to use essential oils to help boost energy, promote focus, memory and concentration:
Make an aromatherapy inhaler
Use in a roller and apply to neck and behind ears
Diffuse a stimulating blend
Make a cold compress, adding 2 drops of a stimulating essential oil like eucalyptus to cold water in a bowl. Add a washcloth and strain excess water. Apply cold compress to back of neck.
Essential Oil Recipes to Try:
Energy Boost Blend
3 drops Rosemary
5 drops Grapefruit
3 drops Eucalyptus
Add essential oils to 10ml glass rollerball. Fill rest with carrier oil. Apply to wrists, temples, or neck when needing a little focus and energy.
Get It Done Diffuser Blend
3 drops Orange
2 drops Frankincense
2 drops Eucalyptus
1 drop Cardamom
Adjust drops accordingly per diffuser size and water volume.
Clear the Mind Aromatherapy Inhaler
10 drops Cypress
8 drops Rosemary
6 drops Pine
Mix essential oils together. Using dropper or pipette add the synergy to cotton wick inside the aromatherapy inhaler. Return wick to glass tube and reassemble inhaler.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
National Center for Biotechnology Information (2023). PubChem Compound Summary for CID 2519, Caffeine. Retrieved March 31, 2023 from https://pubchem.ncbi.nlm.nih.gov/compound/Caffeine.
Statland BE, Demas TJ. Serum caffeine half-lives. Healthy subjects vs. patients having alcoholic hepatic disease. Am J Clin Pathol. 1980 Mar;73(3):390-3.
Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR. Mild dehydration affects mood in healthy young women. J Nutr. 2012 Feb;142(2):382-8.
Schneider, R. (2021). Natural Odor Inhalers (AromaStick®) Outperform Red Bull® for Enhancing Cognitive Vigilance: Results From a Four-Armed, Randomized Controlled Study. Perceptual and Motor Skills, 128(1), 135-152.
Moss M, Oliver L. Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Ther Adv Psychopharmacol. 2012 Jun; 2(3): 103–113.