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Then go to the locations and do the puzzles. You get about 20-40 on the puzzles.
Hard to tell as I was spending some at the essence traders in both realms but it still felt like I got a ton more essence on higher difficulty realm.
And my advice beside the middle range worlds, go first to the fae tower and use a treasure card. You get a lot more essence and with a bigger range of tier
You can buy the treausre card reciep in the forest-supplier map (lvl 40)
You can get various traits like imbuements and charms that increase essence drops, as well as the treasure minor realm card. If you want essence, use those; it will help.
Lastly, I suggest just play the game, explore an extra realm - essence will sort itself out if you stop looking at it. It's like watching a pot boil; a watched pot never boils.
EDIT: After re-reading your post it seems you're playing on easy. Reward scale with difficulty. Play on hard at minimum.
2: Do the fae tower to reveal the map then go to the "Fae Portals" these are instanced dungeons that take little time and give between 100 - 1000 essence each.