How to Sleep Better Naturally: A Sensory-Safe Guide to Winding Down

Annette Friar
2026-04-12T12:23:04+01:00

Most sleep advice tells you to try harder. We think that's the problem. Discover a low-demand, sensory-safe approach to winding down — for neurodivergent sleepers, anxious minds, and anyone who's tired of being told to just relax.
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Most sleep advice tells you to try harder. We think that's the problem.

If you've ever lain awake at 2am, scrolling through tips on how to sleep – only to feel more wired than before – you'll know that most sleep advice misses something fundamental. It assumes your nervous system is simply waiting to be switched off. That all you need is a dark room, a warm bath, and a bit of willpower.

For many people, that's not how it works. For neurodivergent sleepers, those living with anxiety, sensory sensitivities, or chronic stress, the standard advice can feel not just unhelpful but actively alienating. You're not broken. Your nervous system is just doing its job, and it needs a different kind of invitation to rest.

This guide is that invitation.

Why You Can't Sleep (And It's Not Your Fault)

Sleep isn't a switch. It's a transition — and transitions are hard when your nervous system is stuck in a state of alertness.

For many people, especially those who are neurodivergent, highly sensitive, or carrying the weight of a demanding day, the brain doesn't simply power down at bedtime. Instead, it keeps scanning. Reviewing. Processing. Racing through the day's events, tomorrow's to-do list, and that thing you said three years ago.

This isn't a character flaw. It's your autonomic nervous system doing exactly what it's designed to do — keeping you safe. The problem is, it hasn't received the signal that it's safe to stop.

That's where ritual comes in. Not a rigid routine, not another thing to fail at — but a gentle, consistent signal that tells your body: we're done now. It's safe to rest.

How to Get to Sleep: A Low-Demand Wind-Down Ritual

The most effective sleep rituals aren't complicated. They're consistent. Here's a simple, low-demand approach that works with your nervous system rather than against it.

1. Dim the lights. 30–60 minutes before bed

Bright light — especially blue light from screens — suppresses melatonin, the hormone that signals to your body that it's time to sleep. You don't need to sit in darkness. Just softer, warmer light. A lamp instead of an overhead. Candles if that feels good.

2. Reduce sensory input gradually

Rather than going from full stimulation to silence in one jarring step, wind down in layers. Lower the volume on whatever you're watching. Put your phone face-down. Let the evening get quieter around you.

3. Introduce a consistent sensory cue

This is where scent becomes powerful. Your olfactory system has a direct line to the limbic brain — the part that processes emotion and memory. A consistent scent, used every night at bedtime, becomes a learned signal for rest. Over time, your body begins to associate that scent with safety and sleep onset — making the transition easier and more automatic.

Our Night Root™ Sleep Spray was formulated specifically for this — a warm, grounding blend of lavender, sandalwood, chamomile, and ylang ylang, designed to sit close to the skin and signal to a busy mind that it's time to slow down. For a softer, more familiar lavender ritual, Lounging Lavender™ is a beautiful place to start.

4. Breathe slowly – without forcing it

You don't need a breathing technique. You just need to notice your breath and let it soften. Inhale for a count of four. Exhale for a count of six. That's it. The longer exhale activates your parasympathetic nervous system — the rest-and-digest state — gently and without effort.

5. Let your body lead

Don't try to sleep. Try to rest. Remove the goal. The moment sleep becomes something you're trying to achieve, your nervous system treats it as a task — and tasks require alertness. Instead, give yourself permission to simply lie still. Sleep will follow.

The Science of Scent and Sleep

Aromatherapy has been used for centuries to support rest and relaxation — and modern research is beginning to understand why it works.

When you inhale a scent, odour molecules travel to the olfactory bulb, which has direct connections to the amygdala and hippocampus — the brain regions involved in emotion, memory, and stress response. This is why scent can shift your mood almost instantly and why a familiar smell can feel so deeply comforting.

Lavender, in particular, has been studied for its calming effects. Research suggests it may reduce anxiety and improve sleep quality, particularly in people with mild sleep disturbances. Chamomile has long been associated with relaxation and mental quieting. Sandalwood offers grounding, earthy warmth that supports a sense of steadiness.

Importantly, it's not just the individual ingredients that matter — it's the consistency of use. A scent used nightly at bedtime becomes a conditioned cue. Your nervous system learns to associate it with rest, making sleep onset progressively easier over time.

For those with heightened scent sensitivity, medical sensitivities, or who are navigating cancer treatment, our Stillflower™ Sleep Spray offers the gentlest possible support — formulated to the lowest effective concentration, oncology-safe, and suitable for even the most sensitive noses.

A Gentle Note on Baby Sleep

If you're a new parent searching for help with baby sleep, we see you. The exhaustion is real, and the advice is overwhelming.

A gentle sensory cue — a soft scent, a consistent sound, or a familiar texture — can help signal to a baby that it's time to rest, in the same way it works for adults. Consistency and predictability are the foundations of infant sleep, not perfection.

Important: Always consult your GP or health visitor before using any aromatherapy products around infants. Essential oils should never be applied directly to a baby's skin, and any room spray should be used sparingly and only in well-ventilated spaces. Our New Parent Calm Kit is designed with this in mind – supporting the parent's nervous system so you can show up more calmly for your little one.

Deep Sleep vs. Falling Asleep: What's the Difference?

Falling asleep and achieving deep, restorative sleep are two different things — and both matter.

Sleep happens in cycles, moving through lighter stages into slow-wave (deep) sleep and REM sleep. Deep sleep is where physical restoration happens — tissue repair, immune function, and memory consolidation. Most people get their deepest sleep in the first half of the night.

A consistent pre-sleep ritual doesn't just help you fall asleep faster — over time, it supports the quality of your sleep architecture. When your nervous system enters rest from a place of calm rather than collapse, the transition through sleep stages tends to be smoother.

Night Root™ was specifically crafted for this – its warm, low-volatility blend of lavender, sandalwood, chamomile, and ylang ylang is designed not just to ease sleep onset but also to support the kind of deep, grounded rest your body genuinely needs.

Sleep Isn't Something You Force. It's Something You Make Space For.

If you've been struggling with how to sleep, the most important thing we can tell you is this: stop trying so hard. Sleep is not a performance. It's a surrender — and surrender requires safety.

Build the conditions for safety. Dim the lights. Quiet the noise. Introduce a gentle, consistent sensory cue. Breathe slowly. And give your body permission to do what it already knows how to do.

We've crafted our entire sleep collection through the SOFT™ Framework – a sensory-first approach to aromatherapy that puts nervous system safety at the centre of every formulation. Whether you're a neurodivergent sleeper, a new parent, someone navigating illness, or simply someone who finds it hard to switch off, there's a spray in our collection that was made with you in mind.

Explore the full sleep spray collection →