Does Lemongrass Oil Really Help You Sleep? Science-Backed Answers

Does Lemongrass Oil Really Help You Sleep? Science-Backed Answers

Tired of tossing and turning at night? You’re not alone. Millions of people struggle with poor sleep quality, racing thoughts, and difficulty falling or staying asleep. While lavender is often the go-to essential oil for sleep, lemongrass oil is rapidly gaining attention as a natural remedy for restless nights.

But does lemongrass oil really help you sleep—or is it just another wellness trend?

In this blog, we’ll uncover the science-backed answers, explore how lemongrass works, and guide you on how to use it for a truly restful night’s sleep.

🌿 What is Lemongrass Oil?

Lemongrass essential oil is derived from the leaves and stalks of the lemongrass plant (Cymbopogon citratus). It’s best known for its:

  • Fresh citrus aroma

  • Natural antibacterial and antifungal properties

  • Use in skincare, insect repellent, and wellness products

But here’s what many don’t know: lemongrass oil also has mild sedative and calming effects on the mind and body.

😴 The Science: Can Lemongrass Oil Really Help You Sleep?

Yes—research suggests lemongrass oil may promote sleep by reducing anxiety, calming the nervous system, and supporting relaxation.

🔬 Scientific Findings:

  1. Reduces anxiety and tension
    A 2011 study published in Evidence-Based Complementary and Alternative Medicine found that inhalation of lemongrass oil significantly reduced anxiety-like behavior in mice, suggesting sedative effects that may aid sleep.

  2. Mild sedative effects
    Another study in the Journal of Advanced Pharmaceutical Technology & Research concluded that lemongrass oil contains citral, a compound that exhibits mild sedative and muscle-relaxing properties.

  3. Calms the autonomic nervous system
    Lemongrass inhalation has been shown to lower diastolic blood pressure and heart rate, helping the body shift from a state of alertness (sympathetic mode) to relaxation (parasympathetic mode).

🧠 How Lemongrass Oil Affects Your Sleep Cycle

Lemongrass oil doesn’t just smell good—it has a multi-layered effect on your mind and body that can directly support sleep.

🌙 Here’s How:

  • Relieves stress before bed
    Its aroma can help quiet the mind and prepare you for rest.

  • Reduces physical tension
    Citral in lemongrass helps loosen tight muscles and promote bodily relaxation.

  • Improves sleep onset
    The combination of reduced anxiety and a calm body allows you to fall asleep faster.

  • Enhances sleep quality
    By calming the nervous system, lemongrass helps you stay asleep longer and achieve deeper sleep.

🛏️ When is the Best Time to Use Lemongrass Oil for Sleep?

To maximize the sleep benefits of lemongrass oil, use it:

  • 30–60 minutes before bedtime

  • During your nighttime wind-down routine

  • In a well-ventilated bedroom

  • For short, controlled diffusion sessions

💨 How to Use Lemongrass Oil for Better Sleep

1. In a Diffuser

  • Add 4–6 drops to a 150ml ultrasonic diffuser

  • Run for 30 minutes before bed

  • Ensure good ventilation

2. Pillow Spray

  • Mix 10 drops lemongrass oil with 30 ml distilled water + witch hazel

  • Spray lightly on pillows or sheets

3. Bedtime Bath

  • Mix 5 drops lemongrass oil with 1 cup Epsom salts

  • Soak for 15–20 minutes

4. Foot Massage

  • Dilute 1–2 drops in 1 tablespoon carrier oil

  • Massage into soles of feet or temples

🧘 Best Lemongrass Sleep Blends

Try combining lemongrass with other calming oils to amplify its sleep-inducing benefits:

Blend Name Oils Used Effect
Citrus Calm Lemongrass + Lavender Balances energy and calm
Herbal Night Lemongrass + Clary Sage Deep emotional relaxation
Forest Wind Lemongrass + Cedarwood + Frankincense Grounding and sleep support

🐾 Is Lemongrass Oil Safe Around Kids and Pets?

🧒 For Children:

  • Safe for kids over 2 years old when diffused moderately

  • Always avoid topical use unless properly diluted

🐶 For Pets:

  • Use lemongrass in a diffuser only if pets can leave the room

  • Watch for signs of irritation (sneezing, restlessness)

⚠️ Precautions & Common Mistakes

  • ❌ Avoid direct application on skin without dilution

  • ❌ Don’t diffuse continuously overnight

  • ❌ Not recommended for infants under 6 months

  • ❌ Avoid use during pregnancy unless approved by a doctor

🙋 Frequently Asked Questions (FAQs)

Q1: Can I use lemongrass oil every night for sleep?

A: Yes, but limit usage to 30–60 minutes before bed. Avoid running the diffuser all night.

Q2: Does lemongrass oil help with insomnia?

A: Lemongrass can ease anxiety and stress—two major insomnia triggers—but it may not work for all types of sleep disorders.

Q3: What if I don’t like the smell of lemongrass?

A: Try blending it with calming oils like lavender, cedarwood, or frankincense to soften the citrus scent.

Q4: Is it better than lavender for sleep?

A: Lavender is more sedative, but lemongrass offers a lighter, energizing calm—great for those who need to unwind without getting groggy.

Q5: Can lemongrass oil cause side effects?

A: Rarely. Some people may experience skin sensitivity or respiratory irritation if overused. Always start small.

🌟 Final Thoughts: Lemongrass—The Underrated Sleep Supporter

While it may not be the first oil that comes to mind, lemongrass is a powerful tool for better sleep—especially for people who experience stress, tension, or mental clutter before bedtime.

Its clean, uplifting scent calms the mind, eases physical tightness, and sets the tone for deeper, more restful sleep.

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