Sleep challenges can sneak up on us at any time – whether it’s the stress of a new school year, the excitement of the festive season, an important event on the horizon, or seemingly for no reason at all.
Essential oils (EOs) are already recognized as powerful allies for relaxation and sleep, but hydrolats (also known as hydrosols) are still widely overlooked. These gentle yet effective waters can complement essential oils, creating a multi-layered approach to support mind and body.
To demonstrate the benefits of combining the two, I decided to share a condensed version of a case study I carried out as part of my Aromatic Medicine Certificate Program at The School for Aromatic Studies.
Although nutrition and lifestyle adjustments were part of the plan, this article will focus solely on the aromatherapy component.
DISCLAIMER. The information provided on this website is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment.
The Case Study: Essential Oil and Hydrolat Blends for Sleep Support
My client, a young woman struggling with sleep, often lay awake for two or three hours before finally drifting off. She rarely had trouble staying asleep – her challenge was falling asleep.
The Plan
- Primary Goal: Support relaxation, unwinding, and help fall asleep.
- Approach: Combine an essential oil inhalation with internal use of hydrolats.
1. Essential Oil Formulation
5 ml stock bottle with the essential oil blend and a personal inhaler (with 25 drops of EO blend in it).
|
Synergy Part |
EO |
Latin name |
Purpose |
Drops |
% aprox |
|
Core |
Lavender |
Lavandula angustifolia |
Promote relaxation and sleep. |
96 |
70 |
|
Enhancer |
Lemon balm |
Melissa officinalis |
Promote relaxation, sleep and slightly sedate. |
11 |
8 |
|
Harmonizer |
Geranium |
Pelargonium graveolens
|
Promote relaxation, support healthy hormone balance. |
32 |
22 |
|
TOTAL: |
139 drops |
100 % |
|||
How to use:
- Dedicate several minutes before going to bed to focus on essential oil inhalation using a personal inhaler.
- Put 1-3 drops of EO blend on the pillow.
2. Hydrolats for Sleep Support
A blend in a 150 ml bottle:
- Lavender (Lavandula angustifolia) 50 ml
- Lemon balm (Melissa officinalis) 50 ml
- German Chamomile (Chamomilla recutita) 50 ml
How to use: 1 teaspoon in a glass of water or calming herbal tea in the evening. Drink before going to bed.
Important tip for using hydrolats in tea: pour them just before drinking to prevent evaporation.
Results
- After 1 week: The client reported positive changes – she was usually falling asleep much faster and enjoyed the taste and calming effect of her hydrolat water. She was pleasantly surprised by the strong flavor it gave to her drinking water.
- After 4 weeks: She needed less EO inhalation – sometimes just a single drop on her pillow was enough, no personal inhaler session. She was out of hydrolat blend, but continued to drink lavender hydrolat, which was sufficient at that stage.
Takeaway
This case study demonstrates how essential oils and hydrolats can create a layered, supportive approach to sleep care. The oils worked directly on the nervous system through inhalation, while the hydrolats added a gentle internal dimension.
If you’ve only used essential oils, I hope this inspires you also to incorporate hydrolats into your practice or self-care routine.
This blog post is a snippet from my upcoming hydrolat distillation course. Join my newsletter to get notified when it becomes available.
