Fall Scents That Heal: 6 Cozy Aromas That Deepen Sleep, Lift Your Mood and Ward off Colds

If you’re like us, you’re a big fan of fall scents. And there’s good reason: “For most people, our sense of smell becomes more noticeable in the fall,” says Holly Brandenberger , a registered nurse and certified aromatherapist . “As the temperatures drop, the air becomes less humid, which enhances our ability to detect scents,” she explains.

On top of that, fall-themed fragrances are even more enjoyable from September through December. “In a study conducted in Germany , it was shown that we attribute certain aromas to different seasons and we find them more pleasant in those specific seasons,” she says.

“The reason this happens is because those aromas are linked to memories from that season so we feel much more drawn to them,” she explains. “In the fall, we crave aromas of cozy, baked goods and fall activities, which is why pumpkin spice is so popular this time of year.”

Ready for more good news about indulging in a little autumn aromatherapy? Inhaling your favorite fall scents improves your health and happiness. Read on to find out how.

What is aromatherapy?

You instinctively know that certain scents can lift your mood or put a smile on your face. But it turns out they can do a lot more than that. Aromatherapy works by using essential oils (often diluted in carrier oils) to improve your mental and physical health.

Fall is full of rich scents that encourage healing with little to no side effects. And you can enjoy many of these benefits whether you’re breathing the aroma directly from an essential oil vial or tapping into the power of freshly-ground herbs and spices.

How fall scents improve your health

Ready to harness the feel-good aromatherapy benefits of your favorite fall scents? Here’s how they can help.

1. Vanilla boosts your mood

Feeling happier is as easy as dabbing a few drops of vanilla extract onto a cotton ball, then inhaling its warm, comforting aroma. Research out of Germany shows this simple tactic improves mood within 3 minutes. One reason: We associate vanilla with pleasant experiences from our past.

“When many people smell the scent of vanilla, it’s hard not to smile,” Brandenberger says. “Almost instantly, we recall a long-lost memory that’s related to the scent. A few years ago, I opened a new bottle of vanilla extract. Immediately upon smelling it, I felt a warmth throughout my body and instantly thought about my mom who is an incredible baker of sweet treats. I couldn’t help but enjoy that instant blissful moment of happiness due to the scent.”

2. Spiced apple relieves tension

Is stress making your shoulders tighten and muscles tense? Light a spiced apple-scented candle or dig into a spiced apple pie. Research from Yale University shows that this seasonal aroma significantly reduces anxiety and tension in just 60 seconds.

The secret lies in how fall scents like apple and warm spices impact the brain’s mood-regulating limbic system. It conjures mental images of delightful fall treats (like apple cider and warm apple pie), triggering calm.

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“Research has shown that our sense of smell evokes more emotionally vivid memories than any other sense,” says Brandenberger. “If you have a happy memory as a child drinking apple cider or eating warm apple pie, the scent of spiced apples will likely soothe you and reduce stress and anxiety for the remainder of your life.”

3. Cinnamon wards off colds

Decorating with cinnamon-scented pine cones or spraying a cinnamon-scented air freshener fills your home with an autumn ambiance and helps keep coughs away. A study in the Flavour and Fragrance Journal found that infusing the air with cinnamon reduces the amount of airborne bacteria that can lead to lung infections, as well as yeast and mold that can trigger allergy symptoms.

“Cinnamon is rich in cinnamaldehyde and eugenol,” says Brandenberger. These are compounds that give this spice its signature scent. “They exhibit powerful antimicrobial activity,” she notes.

Indeed, cinnamon is so effective that scientists included it in a blend of other antibacterial essential oils (such as clove and eucalyptus) diffused into the air that reduced germ transmission in dental offices.

4. Cedarwood improves sleep

To thwart insomnia, open your back door and breathe in the aroma of fall leaves. Or simply dab a few drops of cedarwood essential oil onto a cotton ball and place it by your bedside. You’ll inhale the aromatic compound alpha-pinene.

Baylor College of Medicine study shows this compound enhances calming GABA in the brain, acting like a mild sedative so you fall asleep and stay asleep . It also increases the non-rapid eye movement phase of sleep, which is the deep, restorative kind of slumber that makes you feel fully rested upon awakening.

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“I witnessed the amazing benefits of using tree essential oils for sleep many years ago for my husband,” shares Brandenberger. “My husband has a very stressful job that negatively impacted his sleep for many years. He would struggle with falling asleep and staying asleep, often waking up several times in the middle of the night”

“I started diffusing cedarwood and black spruce at night, and immediately we noticed a difference,” she adds. “He not only fell asleep quickly but slept soundly throughout the entire night. Still to this day, we consistently diffuse tree essential oils at night, especially during stressful seasons, to support our sleep.”

5. Rosemary sharpens your memory

When scientists reporting in the International Journal of Neuroscience asked volunteers to complete computer tasks, then secretly infused the air of some of their cubicles with rosemary, they made a startling discovery: Those who inhaled rosemary experienced significant improvements in recall.

The researchers suspect that aromatic compounds in this herb (such as rosmarinic acid) boost memory-enhancing acetylcholine in the brain.

“It’s a mentally stimulating aroma, awakening the senses and the brain to be open to learning new information,” adds Brandenberger. “There’s a reason why Grecian scholars would wear rosemary on their heads to improve their recall while taking exams,” she notes.

“One way to utilize the benefits of rosemary when learning something new is to smell the essential oil while reading or studying new information,” Brandenberger adds.

6. Maple eases aches and pains

Next time you’re feeling stiff or sore, open a bottle of maple syrup and inhale its delicious aroma. Research in Psychological Science shows that the scent of a sweet-tasting food makes pain less bothersome.

The reason? Chalk it up to a curious brain quirk: Consuming sugary foods reduces pain by prompting a flood of natural analgesics in the brain. Over time, your brain associates sugary foods with pain reduction. So all you need to do is smell a sweet food and your brain automatically ramps down pain sensations

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Not a maple fan? Other sweet food scents (such as caramel and doughnuts) also work. Or simply inhale a fragrance you particularly enjoy, advises Brandenberger. “When we smell a scent that we find aromatically pleasing, the brain releases endorphins, which are our natural painkillers.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine , Woman's World .