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The Effects Pumpkin Spice on Your Sleep & Well-Being

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Fall is the season of transformation. As the leaves gracefully transition and the air turns crisp, we’re all eagerly awaiting the simple pleasures that autumn brings. Even before the season fully unfolds, many of us look forward to the cherished warm beverage of the moment- the Pumpkin Spice Latte! 

If you, too, find solace in a cup of brewed warmth, you're in good company. Data suggests that 64% of adults in the U.S. start their day with a cup of coffee, up from 62 percent in 2017, with enthusiasts enjoying almost three cups on average. [1]

For those finding peace in the evening elusive, since 94% of surveyed U.S. adults drink caffeinated beverages(coffee included) after indulging in their favorite brew, consider this gentle reminder: limiting your caffeine consumption after  2-3 p.m. might bring more serene nights. [2]

However, the reasons we’ve fallen for pumpkin spice are about more than our taste buds. In fact, much of why we link the flavor with fall is in our head.

Have you ever paused to wonder why this particular aroma evokes such a profound sense of nostalgia and warmth?

A Symphony of Senses and Memories

The allure of pumpkin spice isn't merely a gastronomic delight. It's an intricate dance between our senses and memories. When we inhale the familiar blend of cinnamon, ginger, and nutmeg, it's not just our taste buds that are awakened. Our brain, in its infinite wisdom, bridges the gap between the present moment and cherished memories of autumns past.[3]

Researchers Jason Fischer and Sarah Cormiea from the Dynamic Perception Lab at Johns Hopkins University shed light on this phenomenon. The region of our brain which processes olfactory sensations is intimately linked with the realm of memories. This explains why the scent of old books might transport you to hours spent in a library, or how the aroma of campfires can whisk you away to summer nights under the stars.[4]

Beyond the Actual Scent

Interestingly, the "pumpkin spice" we've come to love isn't the aroma of pumpkin at all. Pumpkins, like their squash relatives, don't naturally exude this fragrance. Instead, the scent is reminiscent of a medley of spices that evoke the essence of fall, like apple crisps or mulled cider.

Yet, the term "pumpkin spice" has become so ingrained in our psyche that merely reading it can activate our brain's olfactory centers. As Cormiea explains, our brain is adept at categorizing similar scents, leading to powerful emotional responses even if the actual aroma varies slightly.

The Magic of Naming

In their intriguing experiments, Fischer and Cormiea discovered that naming a scent can influence our perception of it. By merely labeling an aroma differently, they could alter participants' experiences. This highlights the delicate interplay between language, cognition, and sensory perception.

Embracing the Seasonal Shift

Another facet of pumpkin spice's charm is its seasonality. Its limited availability makes it a sensory marker, signaling the transition from the warmth of summer to the cozy embrace of fall. As Fischer notes, the deliberate seasonality enhances its power to evoke vivid memories.

That's why it's important to remember not to overdo it with the pumpkin spice lattes. Yes, the experience is nice and comforting, but remember, pumpkin spice lattes still contain caffeine, which may impact your sleep patterns. So, while the seasonal availability makes it tempting to overindulge, as with everything else, moderation is key. If you're concerned about the potential effect of caffeine on your sleep, then consider skipping the pumpkin spice latte and opting for a decaf version instead.

Craft Your Own Autumnal Elixir

If you're inspired to capture the essence of fall in a jar, here's a simple recipe to craft your own pumpkin spice blend:

  • 3 tablespoons ground cinnamon

  • 1 tablespoon ground ginger

  • 1 teaspoon ground nutmeg

  • 1 teaspoon ground allspice

  • 1/2 teaspoon ground cloves

Combine these spices in a bowl, whisking them together. Store in a sealed container and let the aroma transport you to a world of autumnal wonder whenever you wish.

Pumpkin spice is more than a flavor; it's a journey through time, memories, and emotions. 

As we embrace the changing seasons, let's also cherish the mindful moments that simple pleasures, like the aroma of pumpkin spice, bring into our lives.

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