A Simple Guide to Better Sleep with Essential Oils
How I use oils to calm the mind, settle the body, and support deeper rest
If bedtime has felt a little chaotic in your home - or in your mind - you’re not alone. Sleep is one of the first things to disappear when our nervous system is overwhelmed, and one of the last things to return when we don’t have the right tools to support it.
For years, essential oils have been part of my nighttime rhythm, both when my kids were little and even now. They’re simple, gentle, and such a great reminder to slow down at the end of the day.
Below are the oils I reach for most often along with the exact ways I use them.
Why Oils Help With Sleep
This is my favorite thing to teach to other Moms: sleep should happen easily and naturally - when it doesn’t it’s a sign that your nervous system is signaling that it’s not safe to rest.
Essential oils help create healthy signals by:
slowing racing thoughts
relaxing tension
calming overstimulation
supporting deeper rest cycles
Different oils support different parts of the brain and body, which is why you may find that one works really well on some nights while another feels better when you’re wired or stressed.
The Oils I Lean On Most for Restful Sleep
Lavender
Softens stress, settles the mind, and helps your whole body exhale.
Cedarwood
This one is grounding. Perfect for nights when you feel restless or can’t get comfortable.
Frankincense
Supports emotional calm and quiets the “mental tabs” that stay open long after you want to be asleep.
Dream Catcher
When your thoughts are busy or your day has been sensory-heavy, this blend helps your mind shift into a calmer, dreamy state.
How to Use These Oils at Night
Here’s exactly how I use them in my real-life nighttime routine:
1. Diffuse before bed
Turn your diffuser on 20-30 minutes before you crawl under the covers.
Two simple blends:
Calming Blend
Lavender
Cedarwood
Unwind-My-Brain Blend
Frankincense
Dream Catcher
This helps your room feel more relaxing and calm before you ever lay down.
2. Use a sleep roller on your body
Apply to wrists, behind the neck, over the heart, and the bottoms of your feet.
A simple roller you can make at home:
Lavender
Cedarwood
Fill with carrier oil
This adds a physical grounding cue your body recognizes night after night.
3. Pair oils with calming habits
My favorite nighttime cues:
dimming lights
cozy blankets
magnesium
slow breathing
prayer or journaling
Small rhythms like these help retrain the nervous system to slow down.
What If You Wake Up During the Night?
This happens more than you think - especially for moms. When I wake up, I keep a roller beside my bed and use a quick swipe of Lavender or Dream Catcher on my wrists and take some deep breaths.
The more consistently you do this, the faster your body will return to rest.
Sleep Isn’t a Luxury - It’s a Regulation Tool
And your body needs it.
Your hormones, mood, focus, patience, digestion, and overall nervous system all depend on restorative sleep. Oils don’t fix everything, but they do support the internal calm your body is craving.
Start with one oil.
One blend.
One cue at a time.
Your sleep can get better, and you deserve every peaceful night that’s coming your way.