How to Sleep Better: Natural Remedies and Essential Oils for Sleep
Sleeping through the night: natural rituals for restful nights
It's 3 a.m. The house is quiet, but your mind is racing? Discover how to improve your sleep quality naturally – with alpine herbs and mindful evening rituals.
By the Gstrein family · Viworo, Lana (South Tyrol) · updated June 2026
In short: sleeping better naturally is mostly about routine. A fixed evening ritual – dimmed lights, no screens in the last hour, a calming scent in the diffuser (true lavender or Swiss stone pine) and perhaps a few drops of plant extract – signals to the body that the day is over. Below you'll find the causes, the natural companions and a ready-made 3-step ritual.
Contents
Why we struggle to fall asleep
Our modern lifestyle has its price. By day, artificial blue light and constant busyness; in the evening, the conscious transition to relaxation is often missing. A racing mind and inner restlessness are the result when we don't help the body wind down.
Blue light and screens
Smartphones, laptops and TVs emit blue light that inhibits melatonin production. The body thinks it's still daytime and stays on alert – even when you're tired.
No transition
Straight from the sofa to bed: without a conscious transition, the mind stays in day mode. The nervous system lacks the signal to switch from activation to rest.
Racing thoughts
To-do lists, worries, unresolved conversations: without a ritual to switch off, thoughts keep spinning. The result: you stay awake even though you're exhausted.
Good to know: the parasympathetic system
To sleep well, the body needs to switch into rest mode (the parasympathetic system). Rituals and scents are a proven way to signal to the mind: «the day is over, you can let go.» It's not esoterics, it's neurobiology. Want to understand your body's signals better? Read also Learning to listen to your body again.
Step 1: aromatherapy as a gentle companion
Scents act directly on the limbic system, the centre of emotions and memories. Some plant essences have been used for centuries to create a calm atmosphere. (If you're starting from scratch, read our complete guide to essential oils first.)
Swiss stone pine – queen of the Alps
Our organic Swiss stone pine oil brings the scent of the forest into your bedroom. It is traditionally valued for creating a calm, grounding atmosphere. The warm, woody scent helps you switch off after a long day.
True lavender – the classic
A classic of natural tradition. Our organic true lavender oil is known for its balancing notes and accompanies relaxation after a long day. The floral, herbaceous scent brings calm to your evening ritual.
Usage tip
Add 3–5 drops of Swiss stone pine or true lavender to your ultrasonic diffuser, about 30 minutes before bed. Run it in intermittent mode (30 min on, then off): the scent is there as you fall asleep, without running all night.
Natural companions: plant extracts for the night
Beyond aromatherapy, liquid plant extracts can complete the evening ritual. These drops are traditionally taken to prepare body and mind for the night. They are produced in a specialised laboratory in Italy – as hydroalcoholic fluid extracts 1:1 without additives.
Passionflower
The passionflower fluid extract is traditionally valued for accompanying moments of calm and relaxation. Many add it to their evening ritual: 5–10 drops in a glass of water or a herbal tea, about 30–60 minutes before bed.
Hawthorn
The hawthorn fluid extract is known in European herbal tradition as the «plant of the heart». Traditionally taken in the evening, as part of a relaxing ritual: 5–10 drops in water or tea.
Tip: diffuser + extract
For a complete ritual: passionflower drops in your tea + Swiss stone pine in the diffuser. This engages both the sense of smell and the body – a combination many of our customers find especially soothing.
Step 2: grounding – earthing for better sleep
Besides scents, physical relaxation also plays a role. Many people report feeling more balanced through «earthing» (contact with the earth). Since we rarely sleep on the grass at night, there are solutions for home. Learn more in the guide Why grounded sleep is healthy.
Sleeping on silver
The silver sheet uses conductive silver threads to connect you to the earthing of the electrical socket. Many users use it to reduce static charge and support well-being during the night. Combined with aromatherapy, a holistic approach to restful nights.
Step 3: your new evening ritual
The body loves habits. If you follow the same ritual every evening, the nervous system learns to recognise the signals and switches into rest mode more quickly.
9:30 p.m. – start the diffuser
Add 3–5 drops of Swiss stone pine or true lavender to the diffuser. The scent spreads gently and signals to the body: time to switch off.
10:00 p.m. – screens off
Put the smartphone away, close the laptop, turn off the TV. Blue light inhibits melatonin: without screens the body can produce the sleep hormone undisturbed. Alternatively: read, listen to soft music or simply enjoy the scent.
10:15 p.m. – to bed
Enjoy the scent and the quiet. If you use the silver sheet, it connects you to the earth via the earthing. Breathe consciously through the nose: the scent becomes the anchor of your sleep.
Our picks for your night
Silver Sheet
The benefits of grounding comfortably in your sleep, with herbal pillow.
Discover the silver sheet →Passionflower Extract
Traditionally valued for moments of calm and relaxation.
Discover passionflower →Your ritual for restful nights starts here
Discover pure, natural essential oils from the Alps – carefully selected for aromatherapy, relaxation and well-being.
Discover all essential oils →Frequently asked questions
Note: this article is for information and well-being purposes. It does not replace medical advice in the case of chronic sleep disorders.
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See also: Essential oil safety · Electrosmog and essential oils · Dosage guide.
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