Achieving deep and restorative sleep is essential for overall health, yet many struggle with falling asleep or staying asleep through the night. The key to improving sleep quality often lies in the foods and drinks we consume. Lemongrass, a fragrant herb with natural sedative properties, has been used for centuries to promote relaxation and aid digestion, both of which contribute to a better night’s rest. Packed with antioxidants, polyphenols, and essential oils such as citral and geraniol, lemongrass works to calm the nervous system, reduce anxiety, and support a deep sleep cycle.
In this article, we’ll explore five delicious smoothie recipes featuring lemongrass and other sleep-enhancing ingredients. These blends not only taste amazing but also nourish the body with essential nutrients that help prepare you for a restful night.
1. Tranquil Lemongrass Banana Smoothie
This creamy smoothie combines the soothing effects of lemongrass with the natural sleep-promoting properties of bananas and almonds. It’s the perfect way to wind down in the evening.
Ingredients
- 1 cup oat milk
- 1 ripe banana (frozen for creaminess)
- 1 teaspoon fresh lemongrass (finely chopped or blended from lemongrass tea)
- 1 tablespoon almond butter
- 1 teaspoon raw honey
- ½ teaspoon cinnamon
Instructions
- If using fresh lemongrass, steep it in warm oat milk for 10 minutes, then strain.
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy before bedtime.
Bananas are rich in tryptophan, a precursor to serotonin and melatonin, the hormones that regulate sleep. Almond butter adds healthy fats and magnesium, which help relax muscles and support a restful night’s sleep.
2. Deep Sleep Cherry-Lemongrass Elixir
Tart cherries are one of the best natural sources of melatonin, making them a perfect pairing with lemongrass for enhancing sleep quality. This vibrant smoothie is both refreshing and deeply relaxing.
Ingredients
- 1 cup tart cherry juice
- 1 teaspoon lemongrass extract (or 2 teaspoons steeped lemongrass tea)
- ½ cup Greek yogurt
- 1 tablespoon flaxseeds
- ½ teaspoon vanilla extract
- ½ cup ice (optional)
Instructions
- If using fresh lemongrass, steep it in warm cherry juice for 10 minutes, then strain.
- Add all ingredients to a blender.
- Blend until smooth.
- Serve chilled and enjoy an hour before bedtime.
Tart cherries boost melatonin levels, while flaxseeds provide additional magnesium and omega-3 fatty acids to support relaxation. Greek yogurt contains natural probiotics, which aid gut health and indirectly improve sleep patterns.
3. Calming Lemongrass Coconut Dream Smoothie
This tropical-inspired smoothie combines lemongrass with coconut and vanilla to create a delicious and calming bedtime treat. The warm, soothing flavors make it a comforting drink before sleep.
Ingredients
- 1 cup coconut milk
- 1 teaspoon fresh lemongrass (steeped and strained)
- ½ teaspoon vanilla extract
- 1 teaspoon raw honey
- ¼ teaspoon nutmeg
- ½ frozen banana
Instructions
- Steep the lemongrass in warm coconut milk for 10 minutes, then strain.
- Add the remaining ingredients to a blender.
- Blend until smooth.
- Serve warm or cold and sip slowly.
Coconut milk provides healthy fats that stabilize blood sugar levels overnight, preventing sleep disturbances. Nutmeg has natural sedative properties, further enhancing the sleep-promoting effects of this smoothie.
4. Soothing Golden Lemongrass-Turmeric Smoothie
Turmeric is widely recognized for its anti-inflammatory properties, but it also helps reduce stress and anxiety, which are major barriers to deep sleep. This smoothie blends turmeric with lemongrass and ginger for a relaxing nighttime drink.
Ingredients
- 1 cup warm almond milk
- 1 teaspoon fresh lemongrass (steeped and strained)
- ½ teaspoon ground turmeric
- ¼ teaspoon ground ginger
- ½ teaspoon cinnamon
- 1 teaspoon maple syrup
Instructions
- Steep the lemongrass in warm almond milk for 10 minutes, then strain.
- Add the remaining ingredients to a blender.
- Blend until smooth and well combined.
- Serve warm for a cozy, sleep-enhancing treat.
Turmeric’s active compound, curcumin, reduces inflammation and supports mood balance, while ginger aids digestion, preventing discomfort that could interfere with sleep. The calming properties of lemongrass make this an ideal drink to help deepen your sleep cycle.
5. Green Lemongrass Sleep Tonic
For those who prefer a nutrient-dense green smoothie, this blend features sleep-enhancing leafy greens, kiwi, and lemongrass. It’s a refreshing way to nourish your body while preparing for restful sleep.
Ingredients
- 1 cup spinach
- 1 kiwi (peeled and chopped)
- ½ teaspoon fresh lemongrass (steeped and strained)
- ½ cup Greek yogurt
- ½ cup coconut water
- 1 teaspoon chia seeds
Instructions
- Steep the lemongrass in warm coconut water for 10 minutes, then strain.
- Add all ingredients to a blender.
- Blend until smooth and creamy.
- Enjoy this refreshing and nutrient-dense bedtime smoothie.
Spinach is high in magnesium, which relaxes muscles and supports the nervous system, while kiwi has been linked to improved sleep quality due to its serotonin content. Greek yogurt provides natural probiotics that support gut health, an important factor in regulating sleep hormones.
Why Lemongrass for Sleep?
Lemongrass is a powerful natural remedy for improving sleep quality and relaxation. It contains citral and geraniol, compounds known for their calming effects on the nervous system. These properties make lemongrass an effective natural sedative, helping to reduce anxiety and stress, both of which interfere with deep sleep. Additionally, lemongrass has anti-inflammatory and digestive benefits, ensuring that your body is at ease before bedtime. Drinking lemongrass-infused smoothies or tea can help promote a relaxed state, making it easier to fall asleep and stay asleep throughout the night.
Incorporating Sleep-Supportive Smoothies into Your Routine
To get the most out of these sleep-enhancing smoothies, it’s best to enjoy them about an hour before bedtime, giving your body time to absorb the nutrients. Pairing them with a calming nighttime routine—such as dimming the lights, avoiding screens, and practicing relaxation techniques—can further enhance their effectiveness. Ingredients like bananas, cherries, and turmeric naturally support serotonin and melatonin production, helping to regulate your body’s sleep cycle. Additionally, warm or lightly heated smoothies can have an even more soothing effect, signaling to your body that it’s time to rest. By making these smoothies part of your nightly routine, you can support a deeper, more restorative sleep cycle and wake up feeling rejuvenated.
Further Reading:
8 Wonderful Benefits of Lemongrass Tea
Herbal and Natural Supplements for Improving Sleep: A Literature Review
Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass)
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