April 18, 2023

Lemon balm for Sleep: Does it work?

  • Sleep

Are you searching for a natural solution to improve your sleep? You might want to consider lemon balm, a perennial herb with a long history of medicinal use. This article will objectively examine Lemon Balm for Sleep and how to incorporate it into your routine.

With its calming properties and delicate lemon scent, lemon balm could be a valuable addition to your quest for better sleep.

Let's dive in and explore the science and practical applications of this soothing herb.

What is Lemon Balm

Lemon balm (Melissa officinalis) is a herb from the mint family native to the Mediterranean region.

The leaves of the lemon balm plant have a lemony scent and are often used in teas, tinctures, and other herbal remedies for their medicinal properties that date back centuries.

Does Lemon Balm Help with Sleep?

Lemon balm promotes relaxation, reduces anxiety, and improves sleep quality.

The calming effects of lemon balm are attributed to its active compounds, such as rosmarinic acid and various flavonoids, which have been shown to interact with certain neurotransmitters in the brain, like gamma-aminobutyric acid (GABA). GABA is an inhibitory neurotransmitter that calms the central nervous system, which can help promote relaxation and sleep.

Does lemon balm tea help with insomnia?

Several studies have investigated the effects of lemon balm on sleep, frequently in combination with other herbs like valerian root and chamomile.

These studies have shown that lemon balm may help with insomnia and anxiety, suggesting that lemon balm tea could be a helpful natural remedy for those struggling with sleep issues.

Lemon Balm Dosage

The appropriate dosage of lemon balm for sleep can vary depending on individual needs, age, and health conditions.

Some possible combinations with lemon balm include chamomile and valerian root. Lemon balm can be consumed daily if it is in the proper dosage.

To use lemon balm for sleep, you can try drinking a cup of lemon balm tea before bedtime or taking a supplement with a standardized extract.

However, it's essential to consult a healthcare professional before starting any new supplement, especially if you are taking medications or have any pre-existing medical conditions.

Lemon Balm Side Effects

While lemon balm is generally considered safe for most people, it can cause some side effects and interact with certain medications. The possible side effects of lemon balm include:

  • Headache

  • Painful urination

  • Increased body temperature

  • Nausea, stomach ache

  • Dizziness

  • Skin irritation

  • Allergic reactions

  • Cold sores.

Lemon balm may interact with sedatives, thyroid medications, HIV medications, glaucoma medications, and others.

Taking any supplement or medication is not recommended if you are pregnant, breastfeeding, are a child, or have scheduled surgery.

In conclusion, lemon balm has been shown to have anxiety-reducing effects, which can consequently help improve sleep quality by relieving stress.

However, knowing the potential side effects and interactions with other medications and consulting a healthcare professional before using the lemon balm as a sleep aid is essential.


A study from 2018 showed that weekly supplementation with 3 grams of Lemon Balm could decrease depression, anxiety, stress, and sleep disorder in patients with chronic stable angina.

Another study from 2011 concluded that chronic Melissa officinalis L. leaf extract treatment had been demonstrated to improve mild-to-moderate anxiety disorders.

A study demonstrated that Lemon Balm taken with Valerian Root might assist in reducing symptoms of sleep disorder during menopause.

A study from 2013 concluded that lemon balm helped with sleep disorders in menopausal women between 60 and 50 years old.

A study from 2006 showed that a combination of valerian and lemon balm is effective in treating restlessness and dyssomnia in children. 81% of patients who suffered from dyssomnia experienced an improvement, and 70.4% of the patients with restlessness improved clearly.

Another study from 2014 performed with patients were primary school children with hyperactivity, concentration difficulties, and impulsiveness showed improvement during seven weeks' treatment with valerian root and lemon balm extracts.

Disclaimer: The information provided in this article is for informational purposes only and is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment.

Ana Macedo