Why Candles Feel so Calming: The Science Behind Scent, Light, and Routine

In today’s chaotic world, it’s no wonder we feel constant stress; we’re bombarded with notifications on our phones, blue light from the screens we look at all day, and constant digital noise which can contribute to level fight or flight mode. It’s also no wonder people are turning to simple comforts like reading, candles, and a cozy blanket to help combat that stress. Those things are part of why our nervous systems are constantly dysregulated–always on edge, overstimulated, never fully able to relax. Here’s why candles can help us feel calmer and can help support our nervous system on multiple levels.

What’s going on in your brain?

First, let me get a little science-y. Your sense of smell, otherwise known as your olfactory system, is directly connected to your limbic system, which is the part of your brain that controls your emotions and memory center. This is important because studies show that odors can influence mood, your autonomic nervous system responses (fight-or-flight), and reduce stress. So when you inhale a familiar, pleasant smell your brain interprets it as safe and known. Safety cues like this can help shift your body out of flight-or-fight and into rest-and-digest (the parasympathetic response). 

Don’t follow the (blue) light

Another way we sabotage our nervous system is through our use of artificial light. Most of our indoor lights contain blue light, which increases alertness and suppresses melatonin, the hormone that helps regulate sleep. Poor or disrupted sleep can contribute to a dysregulated nervous system. Warm, low lighting, especially used in the hours before bedtime, can help support the circadian rhythm. Candlelight is at the opposite end of the light spectrum, which means it can signal to the body that it’s time to slow down, rather than stay alert. Think about how your body feels when doom scrolling on your phone under fluorescent lighting vs curled up, reading before bed with soft lighting. Lighting a candle during a calming, wind-down activity (like reading, stretching, journaling, etc) in the evening will further support your nervous system. 

Decision Fatigue? Check.

Our nervous systems are wired for routine. If we want something that is supposed to be relaxing, like reading, to actually relax us, we need to establish a routine around it and make it habitual. The formation of habits helps in “reducing the decision burden we face each day and freeing up mental energy for more demanding tasks.” Each day we’re faced with hundreds of micro-decisions; establishing a routine like lighting a candle, grabbing a comfy blanket, and making your favorite herbal tea before reading in the evening can help support and regulate your nervous system. This sense of familiarity is a signal to the brain that this is a ‘safe’ activity, which is another shift towards the ‘rest-and-digest’ response. 

Final Thoughts

We live in a world of overstimulation and constant sensory overwhelm. Overhead fluorescent lighting, blue light from screens, overwhelming synthetic fragrances, and thousands of micro-decisions cause our nervous system to be in constant overload. Candles are a great way to help combat this. Lighting a candle is an intentional way you can help reset your nervous system through the scent and warm light they provide. In a world that pulls us toward stimulation, candles are one tool to pull us back toward regulation.

Candles, like what we have at The TBR Collection, can be a simple way to support your nervous system, but simple does not mean insignificant. They can aid in improving memory, working with your sleep hormones instead of against them, and helping cut down on decision fatigue when utilized in a routine. They can help cue your body’s safety response, and in a world full of more stressors than ever, that’s pretty important.

Have questions about this topic? Leave a comment or feel free to email or text me (Mackenzie) at hello@thetbrcollection.com or (513)268-6478.