The Forgotten Art of Rest

We live in a culture that glorifies motion. Yet in this endless striving, we forget one of the body’s oldest and most essential rhythms: sleep.

Sleep deprivation has quietly become a modern health epidemic. According to the CDC, one-third of adults in the United States now sleep fewer hours than our bodies truly need, leading to poor quality sleep, insomnia, stress, and lingering fatigue (Centers for Disease Control and Prevention, 2024). Sleep disorders have also been reported in many other countries, including Norway, Finland, Australia, and Japan (Chattu et al. 2018). This is a global health issue for our human family.

Much of this stems from the pace and glow of modern life. Bright screens late at night, caffeine too close to bedtime, and constant mental stimulation all disrupt the natural sleep-wake cycle that governs rest and renewal. When we miss sleep or accumulate “sleep debt,” our health suffers. What may start out as issues with mood, focus and emotional overwhelm can ripple into more serious health problems, from immune imbalance and hormonal disruption, to heart disorders.

This post is an invitation to pause. You’ll learn how sleep unfolds in stages, and how aromatherapy can gently support this process, helping calm the nervous system and prepare the mind for deep rest.

Use this menu to easily navigate this post.

Understanding Sleep: A Nightly Journey Through Cycles

Common Ways Sleep is Disrupted

The Aromatic Path to Rest: How Essential Oils Interact with Our Limbic System

The Oils of Rest: Nature’s Gentle Sleep Support

Simple Aromatherapy Recipes for Better Sleep

FAQs About Essential Oils for Sleep

My Takeaway: Rest as Renewal

Understanding Sleep: A Nightly Journey Through Cycles

On a typical night when we lie down to rest, our bodies move through a natural cycle of sleep stages. This cycle, known as the sleep–wake cycle, flows between non-REM and REM sleep, each playing an essential role in how we restore and renew.

The first sleep stage, light sleep, acts as a gentle threshold between waking and dreaming. Muscles relax, breathing slows, and body temperature begins to drop, signaling that it’s time for the nervous system to rest. From there, we drift into deep sleep, where the body repairs tissue, strengthens the immune system, and releases hormones that support growth and healing. This is the stage where true physical restoration takes place.

Later in the night comes REM sleep, the dream-rich phase of rapid eye movement. During REM, the brain is remarkably active, consolidating memories, processing emotion, and fine-tuning neural connections that support learning and creativity. Together, deep sleep and REM sleep form the pillars of physical, mental, and emotional resilience.

Understanding these natural cycles, and what throws them off, is the first step toward reclaiming true rest.

Common Ways Sleep is Disrupted

Modern life, however, doesn’t always honor these natural patterns. Artificial light, especially the blue glow of screens, can delay the release of melatonin, the hormone that signals it’s time to sleep. Irregular schedules, late-night eating, medications, evening workouts, caffeine, and alcoholic drinks can all disrupt the internal clock, the circadian rhythm that governs when we feel alert or drowsy. Chronic stress can keep the nervous system on high alert, flooding us with cortisol. (If anxiety or stress is disrupting your sleep, check out our post, Essential Oils for Anxiety Relief: The Ultimate Guide.)

Environmental factors play their part too. A bedroom that’s too warm, noisy, or bright interferes with the cooling, darkened conditions we naturally seek for rest. Hormonal shifts, pain, and respiratory conditions such as sleep apnea can also prevent unbroken cycles that allow full restoration. Over time, these disruptions compound. They can lead to a sleep disorder (like sleep apnea or insomnia) or other serious health issues.

The good news is, the sleep–wake cycle is remarkably responsive. With mindful sleep habits and natural support to calm the nervous system, it can reorient itself.

The Aromatic Path to Rest

The sense of smell is a direct line to the nervous system and the limbic brain, where emotion, memory, and sleep rhythms entwine. (Most other senses of sight, sound, touch, and taste route through the thalamus, the brain’s relay station, before reaching the cortex. Olfactory information is unique because it bypasses the thalamus to go straight to the olfactory cortex and limbic system.) When we breathe in the molecules of essential oils, they spark a cascade of neurochemical signals that can ease stress, slow heart rate, and prepare the body for relaxation.

They work on both physiological and emotional levels.

Emotionally, the right aromas offer us comfort. They evoke feelings of safety, warmth, and light-hearted joy. Perhaps you have a memory of being in your grandmother’s kitchen, surrounded by the delicious scent of fresh bread or baking cookies. Or maybe the scent of new-mown grass brings up feelings of freedom and peace. These emotions signal to your nervous system that you’re safe, and it’s okay to relax. The rest-and-digest response flows through you, rebalancing your entire system. This triggers supportive processes and neurochemicals, like serotonin, GABA, and other soothing messengers.

Different people can respond to different aromas, as we all have unique preferences.

That said, many essential oils have been shown to affect us physically, even when we can’t smell them. For example, a study on linalool, the main component in lavender oil (Lavandula angustifolia), found that it appears to have a direct, physical relaxing effect on the parasympathetic nervous system. Even when participants couldn’t smell lavender oil, linalool helped modulate GABA receptors (which help quiet neural activity), and lower systolic blood pressure (Heuberger, Redhammer & Buchbauer, 2004).

These findings reveal that essential oils for sleep encourage the mind and body to remember what they already know: how to breathe deeply, release tension, and settle into the slow, tidal rhythm of natural rest.

The Oils of Rest: Nature’s Gentle Sleep Support

Many essential oils can support healthy sleep. As I mentioned, different people respond to different aromas. There’s no definitive list of which oils work, and which don’t. Even essential oils widely considered stimulating, like peppermint (Mentha × piperita) or rosemary ct camphor (Salvia rosmarinus ct camphor) may help some people rest. That said, some oils are more popular than others for relaxation. Lavender is, of course, a given! So I’ve decided to focus on 5 other oils that deserve the spotlight, too.

Roman Chamomile Oil (Chamaemelum nobile)

Roman chamomile has long been prized for its gentle sedative and anxiolytic effects, helping both body and mind transition toward rest.

In a 2013 clinical study (Cho et al.), an aromatherapy blend of lavender, Roman chamomile, and neroli (Citrus aurantium var amara) essential oils significantly reduced stress and improved sleep quality among intensive care patients (a highly stressful environment).

And in 2006, Moss et al. found that inhaling Roman chamomile oil increased calmness and reduced alertness. Its scent not only triggers neurochemical relaxation, but also reinforces an internal sense of calm and safety.

Linden Blossom CO₂ (Tilia cordata)

Linden blossom, often called small-leaved lime or simply linden, has been used for centuries as a calming herbal tea to ease stress, restlessness, and sleeplessness. Today, its CO₂ extract captures this same soothing essence in concentrated aromatic form.

A CO₂ extract is produced through supercritical carbon dioxide extraction, a process that uses pressurized CO₂ to pull both volatile and non-volatile plant compounds from the material. The resulting extract is closer in composition and scent to the original flower. In the case of linden blossom, the CO₂ extract contains not only the light floral esters that lend its honeyed aroma but also traces of phenylethyl alcohol (PEA), a compound also present in rose absolute. (Learn the difference between rose absolute and rose otto essential oil in this quick video.)

Phenylethyl alcohol is known for its mood-balancing and gently euphoric qualities. In a study by Ramadan et al. (2022), PEA was shown to reverse anxiety- and depression-like behavior in stressed mice, normalize activity in emotion and sensory regions of the brain, and support healthy regulation of the hypothalamic–pituitary–adrenal (HPA) axis, the central stress-response system.

Beyond its neurochemical effects, linden’s aroma works on a subtle level for emotional health. Soft, powdery, and slightly honeyed, it evokes tenderness and release. Many aromatherapists describe it as a balm for emotional overwhelm.

Linden blossom CO₂ is water soluble, meaning it distributes easily in water-based carriers, such as hydrosol and aloe vera gel (and, of course, water itself!) It doesn’t blend as easily into lipid-based, oily carriers, like jojoba oil or argan oil.

Ylang Ylang Oil (Cananga odorata)

Soft, floral, and slightly exotic, ylang ylang is beloved for its ability to still the spirit and open the heart. Its rich, deep aroma helps regulate the nervous and cardiovascular systems, helping restore health where tension and overactivity have taken hold.

Several studies have shown that ylang ylang can help lower pulse rate and blood pressure, reduce cortisol, and ease feelings of stress (Hwang, 2006; Hongratanaworakit & Buchbauer, 2006). Part of its balancing power may come from one of its key components, β-caryophyllene. This compound interacts with the endocannabinoid system (without causing a high), helping to regulate inflammation, immune function, and mood. Research shows that β-caryophyllene can ease stress, enhance sleep, and even increase natural endorphin release (Galdino et al., 2012; Katsuyama et al., 2013; Ricardi et al., 2024).

I want to note that ylang ylang has a powerful floral aroma. I recommend using just a few drops when blending (one or two is plenty). Too much ylang ylang can overpower the senses or even lead to a headache. This is a case where less is more.

Sandalwood Oil (Santalum album)

In traditional Indian medicine and Buddhist ritual, sandalwood is known as an oil of serenity and meditation, easing the mind from thought into presence.

Sandalwood appears to work by reducing overactivity in the nervous system. But unlike many essential oils that act primarily through scent, sandalwood’s active components, especially α- and β-santalol, seem to work through the circulatory system. In one study, santalol was shown to be absorbed into the bloodstream, where it promoted relaxation and supported sustained sleep (Ohmori et al., 2007). This means its effects don’t depend on whether someone enjoys the aroma. Further research found that inhaling oils containing santalol helped elderly dementia patients stay asleep at night (Takeda, Watanuki & Koyama, 2017).

On an energetic level, sandalwood grounds the mind in the body. It brings thoughts down from the head into the chest, the belly, the breath. For those whose sleep is disrupted by overthinking or a racing mind, sandalwood can act as a tether, drawing awareness back into the present moment. (There are many sandalwood species around the world. Learn more in this post on our blog.)

Frankincense Oil (Boswellia sacra)

Few essences are as ancient, or as profoundly centering, as frankincense. Distilled from the resin of Boswellia trees, frankincense supports inner health on both a physiological and emotional level.

In a 2019 sleep study, Okana et al. found that frankincense essential oil may help relieve “sleep debt” and protect against stress-related damage, essentially restoring our natural capacity for renewal.

Much of this balancing power lies in α-pinene, one of frankincense’s primary constituents. Studies reveal that α-pinene acts as a modulator of a specific GABA receptor, the same pathway influenced by calming pharmaceuticals such as zolpidem (Yang et al., 2016). It increased non-REM sleep duration, supporting relaxation without sedation.

Additional research found that inhaling α-pinene decreased blood pressure, slowed heart rate, and increased parasympathetic nervous activity (Ikei, Song & Miyazaki, 2016; Satou et al., 2014). With consistent use, α-pinene may accumulate gently in the brain, which could help explain how frankincense’s calming presence deepens over time.

Simple Aromatherapy Recipes for Better Sleep

Why aren’t we sleeping well? Sometimes the mind won’t quiet its chatter. Other times, our muscles are too tense, or worry hums beneath the surface of our thoughts. Whatever is blocking us, aromatherapy meets us with specificity and grace. This collection of recipes can help with various issues that get in the way of your nightly sleep and restoration.

Calm a Racing Mind

When thoughts spiral just as the lights go out, this blend helps slow the stream and settle awareness into the present moment.

Bedtime Diffuser Blend

• 3 drops Frankincense Oil (Boswellia sacra)

• 3 drops Sandalwood Oil (Santalum album)

• 2 drops Linden Blossom CO₂ Select (Tilia cordata)

Add the oils to your diffuser about 15 minutes before bedtime. Breathe deeply, allowing the woody, resinous, floral notes to soften overthinking and invite relaxation.

Love diffuser blends for sleep? We have several other recipes you should try!

This post includes 3 recipes, including one with lavender & bergamot.

And this one has a blend with vetiver and a unique kind of chamomile (Cape chamomile).

Release the Day’s Tension

For those nights when your muscles feel tight or sore from activity, stress, or long hours at a desk.

Sweet Almond Massage Oil for Aching Muscles

• 1 fl oz (30 ml) Sweet Almond Oil (Prunus amygdalus var dulcis)

• 7 drops Frankincense Oil (Boswellia sacra)

• 2 drops Roman Chamomile Oil (Chamaemelum nobile)

• 1 drop Ylang Ylang Oil (Cananga odorata)

Directions

Combine the ingredients in a 1 oz (30 ml) bottle and shake gently to blend.

Massage into the shoulders, neck, or any areas of tension before bedtime. These oils support muscle release and a gentle drop in body temperature, key signals for the sleep-wake cycle.

Here’s another blend that you may find helpful: Hemp & Roots Grounding Massage Oil.

Quiet Anxiety and Restlessness

When stress makes the heart flutter or the breath shallow, warm spices and woods offer a grounding exhale. Chai spice hydrosol is a co-distillate of beautiful, warming spices, including ginger, cinnamon, clove buds, and more. It has a sweet, spicy, comforting aroma.

Chai + Sandalwood Pillow Mist

• 1 fl oz (30 ml) Chai Spice Hydrosol (various spp.)

• 2 ml Solubol dispersant

• 10 drops Sandalwood Oil (Santalum album)

Directions

Make this recipe in a 1 oz (30 ml) spray bottle.

1. Combine the Solubol and essential oils in the bottle.

2. Fill the bottle the rest of the way with chai spice hydrosol.

The Solubol helps the essential oils distribute safely through the hydrosol. (Otherwise, the oils and hydrosol wouldn’t mix.) While this blend isn’t intended for skin application, we still like to include the Solubol, just in case it comes into contact with your skin.

Shake gently and mist over linens before bedtime. This blend encourages parasympathetic activation, the “rest and digest” state.

We love linen spray recipes! Here’s one with vetiver, another with a soft-cinnamon scented oil called tamala (Cinnamosma fragrans), and a popular blend created by Andrea for our YouTube channel.

Settle Overactive Energy

When your system still hums from stimulating food or drinks, late-night activity, or too much screen light, a warm bath helps recalibrate. This blend gives you a luxurious, softly floral spa-like experience.

Evening Bath Soak

• 1 oz (28 g) Pink Himalayan Salt

• 1 TBSP Jojoba Oil (Simmondsia chinensis)

• 3 drops Roman Chamomile Oil (Chamaemelum nobile)

• 2 drops Linden Blossom CO₂ Select (Tilia cordata)

Directions

Combine the ingredients in a small bowl, stirring gently. Add the entire bowl to your bath. Dissolve in warm water and soak your tension away!

Using essential oils in a bath isn’t as straightforward as just dropping the oils into the water. It’s important to use a carrier to protect your skin. Learn safe ways to use essential oils in a bath here. (And here’s another recipe you may like, called Cedar + Citrus Bath Salts.)

Gentle Support for Missed Sleep

When poor sleep has left you foggy and irritable, this restorative blend helps signal that it’s safe to recover.

Night Renewal Face Serum

• 1 fl oz (30 ml) Cranberry Seed Oil (Vaccinium macrocarpon)

• 2 drops Frankincense Oil (Boswellia sacra)

• 2 drops Sandalwood Oil (Santalum album)

Directions

Combine the ingredients in a 1 oz (30 ml) glass bottle, and shake gently to blend.

Apply to pulse points, chest, and neck before bed. This nightly ritual helps realign your natural rhythm and reminds your nervous system what safety feels like.

Having a regular skin care routine can soothe your body and mind. If you’d like to make your own recipes, download our free guide, Glowing Skin Naturally: Your 7-Day Aromatherapy Skincare Routine.)

Evening Meditation Oil

Ground your energy after a long day, bringing your mind and spirit back to center with a calming meditation ritual. This is a beautiful blend for journaling as well.

Ingredients

• 1 fl oz (30 ml) Jojoba Oil (Simmondsia chinensis)

• 5 drops Frankincense Oil (Boswellia sacra)

• 5 drops Sandalwood Oil (Santalum album)

• 1 drop Ylang Ylang Oil (Cananga odorata)

Directions

Combine the ingredients in a 1 oz (30 ml) glass bottle, and shake gently to blend.

Before meditation or journaling, warm a few drops between your palms. Cup your hands over your nose and inhale deeply three times. Then, gently anoint your temples, heart center, or anywhere you’d like.

Creating a Nighttime Ritual: Beyond the Blend

Essential oils can set the mood, but true quality sleep grows from rhythm and ritual. A predictable sleep schedule signals safety to the nervous system. Try going to bed and waking at the same time each day, even on weekends. Consistency helps align the sleep-wake cycle and restore balance after long hours of work or missed sleep.

As the night draws in, dim bright lights, especially screens that trick the brain into thinking it’s still daytime.

Build small, repeatable habits into your daily and evening routine:

• Eat dinner around the same time, avoiding overly stimulating foods, alcoholic drinks, and caffeine.

• Exercise early in the day, rather than in the evening.

• Turn off the TV and screens at least 30 minutes before bed.

• Try creating a bedtime ritual. Perhaps you can take a warm bath, meditate, go through your skin care routine, journal, or read. Listening to a podcast or turning on white noise can also help.

• You may want to sleep with a fan on to gently lower your body temperature.

• Do you need blackout curtains to block light that confuses your internal clock?

• In the morning, spend 10 minutes or so basking in sunlight, reminding your system it’s time to wake up.

FAQs About Essential Oils for Sleep

A: Sleep apnea is a health condition, sometimes linked with obesity, nasal obstruction, muscle tone, or neurological disorders. In the most common type of apnea, the airways collapse or become blocked. Essential oils can't help with that, or “cure” apnea. However, aromatherapy can reduce inflammation and mucus production and may make you more comfortable while using an intervention such as a CPAP.

A: Essential oils can’t “cure” sleep disorders (including insomnia), nor will they “knock a person out” like some sedative medications. What they can do is make it easier for your nervous system to finally relax, so it feels safe enough to release its tight grip on control. Many sleep issues share a common thread: an overactive stress response. Oils that quiet the nervous system and promote parasympathetic balance are especially helpful.

A: Night terrors often arise from deep, non-REM sleep, a phase when the brain hasn’t fully disengaged from stress. Essential oils can’t stop a terror once it begins, but they can help reduce the stress that contributes to their frequency. Aromatherapy can create a sense of safety and calm before bed.

A: Short naps, around 20 minutes, can be wonderfully restorative when you’re overtired. They refresh the mind, restore focus, and ease the stress response. But longer or late-afternoon naps can interfere with your natural sleep rhythm, especially if you already struggle to fall asleep at night. If you nap, think of it as a brief, mindful pause, a way to reset, not replace, your nighttime rest.

My Takeaway: Rest as Renewal

Each night is an invitation to set down the weight of the day, to breathe more deeply, and to give the body room to restore itself. In a world that glorifies constant doing, sleep becomes one of the most essential ways we care for ourselves. It restores energy, calms the nervous system, and gives the mind room to settle.

When we slow down and allow real rest, we support the body’s natural repair processes and create steadier ground for healing. Over time, this simple practice nurtures emotional and physical resilience.

So tonight, light a candle, choose a blend that calls to you, and let your breath slow. Try one of the aromatherapy recipes above, and notice how your sleep and mood respond in the days that follow.