Coffee aroma and consumption effects on mood and sleep

Research conducted by Showa Pharmaceutical University indicates that the aroma of freshly brewed coffee can positively influence mood and brain relaxation. A study published in the journal Nutrients involving 20 participants found that inhaling the scent of coffee for five minutes led to significant reductions in fatigue, tension, anxiety, confusion, and depressive feelings, as well as increased brain relaxation indicators.

Regarding consumption, experts note that caffeine acts by blocking adenosine, a substance responsible for sleepiness. While caffeine increases alertness, consuming it late in the day—specifically after 2:00 PM—can interfere with sleep quality, increase the time needed to fall asleep, and reduce deep sleep duration.

For healthy adults, the European Food Safety Authority (EFSA) generally considers a daily intake of up to 400 mg of caffeine to be non-problematic, though intake near bedtime should be limited to avoid sleep disruption. Those looking to reduce caffeine may experience temporary withdrawal symptoms such as headaches, drowsiness, irritability, and brain fog during the first week of adjustment.