Lemon Balm for Sleep

Lemon balm promotes a calming effect that may help waft away your sleeping woes

Lemon balm is a perennial plant from the mint family and correspondingly exudes a soft lemon scent. Its leaves have been employed as a soothing agent for an array of reasons and may potentially aid sleep by:

• Sweeping away stress. Lemon balm is reported to clear stress by reducing symptoms of anxiety and minimizing agitation.
• Reducing insomnia. Limited data suggests that extracts of the leaf may minimize the effects of insomnia.
• Calming the senses. Above all, lemon balm is considered by many to be a plesant calmative.

Overview

Original to south-central Europe, Iran, and Central Asia, but now readily grown everywhere, lemon balm is a prized mint with nectar-filled flowers and fresh-smelling leaves. Its scientific name, Melissa officinalis, alludes to its age-old use attracting unsuspecting honey bees (Melissa means “honey bee” in Greek).

While an alluring ornamental plant in its own right, it has also long been applied to a broad range of practical purposes: its oil is drawn for use in perfumes, its leaf extracts are included in some toothpastes, and its flavor adds a complementing splash of lemon to other herbs, mints, and even ice cream.

The frequent consumption of lemon balm as a tea eventually spurned its use in traditional medicine for ameliorating complications linked to the stomach and brain. Leaf extracts seem to be especially useful in soothing upset stomachs, cramping, and indigestion.¹ Some parties also view it as a nootropic due to its capacity to improve the quality of memory recollection.

Lemon balm research in recent years have zoned in on its knack for inducing calm, which in theory, should reinforce sleep. Relaxing the mind, diminishing stress and anxiety, and maintaining a general sense of tranquility all highlight the likelihood of the “honey bee” plant as a pleasant bedtime buddy.

How Lemon Balm May Help With Sleep

Calming the Body

Lemon balm is widely used as a mild sedative and sleep aid specifically for its flair as an overall relaxant. Research findings have identified that the standout mood effect was an elevated calmness at all doses from 300 mg to 1600 mg, although increasingly higher amounts produce greater calm.²

Decreasing Anxiety

Taking lemon balm extracts may be an ideal way to cut back anxiety-related issues using natural ingredients. Studies have demonstrated that it may have anxiolytic and anti-depressant effects on animals³ and may significantly reduce nervousness, anxiety, and excitability in humans.⁴

Reducing Insomnia

The value of lemon balm for sleep may even potentially extend to mitigating sleep disorders like insomnia, although only a limited number of studies concerning the topic have actually been conducted. One in particular illustrates the strength of lemon balm (when mixed with a pinch of valerian) to dramatically reduce restlessness, nervousness, and dyssomnia in children.⁵

Lemon Balm Benefits & Uses for Sleep

The competence of lemon balm in calming the human body is oft exploited in aromatherapy. Extracts of the leaf may be used to offer both physical and mental reflief as well as soothe any related pains and worries. Wiping away anxiety and stress is an ideal way to lay the framework for a successful night of sleep.

In some cases, the sedative influence of lemon balm may not on its own be enough to directly improve sleep quality. Fortunately, as a natural plant with few toxic side effects, lemon balm may be safely combined with other herbs to facilitate effective sleep.

One of the most important active compounds in lemon balm is rosmarinic acid, which imbues the plant with strong anti-oxidant properties and a splash of anxyiolitic effects.⁷

Research

Animal Research

Lemon balm may facilitate sleep as illustrated by such effects on animals as:

• Inducing sleep. Lemon balm extracts induced sleep in mice along with other sedative results.⁸
• Inhibiting anxiety. Lemon balm extracts significantly reduced anxiety-like reactivity in mice performing a maze task.⁹

Human Research

Studies highlight the capacity of lemon balm to stimulate calm by attenuating stress and anxiety. Research also shows that lemon balm may help manage sleep related disorders, such as insomia, but extensive corroboration is wanting.

Lemon balm at 600 mg may increase calmness and reduce alertness

In this randomized, double-blind, placebo-controlled study, 18 healthy volunteers were given either a placebo, 300 mg of lemon balm, or 600 mg of lemon balm. Only the 600 mg dose seemed to improve mood after the Defined Intensity Stressor Simulation (DISS) battery test.

• The study concluded that a “600-mg dose of Melissa ameliorated the negative mood effects of the DISS, with significantly increased self-ratings of calmness and reduced self-ratings of alertness.”¹⁰

Lemon balm at 600 mg may reduce anxiety-related symptoms and associated insomnia

In this cohort investigation, 20 adults experiencing mild to moderate anxiety and sleeping complications were given 600 mg daily (300 mg at breakfast + 300 mg at dinner) for a 15-day period. A standardized lemon balm extract known as Cyracos® cut anxiety by 18%, mitigated other related symptoms by 15%, and decreased insomnia by 42%.

• The study concluded that “chronic administration of Melissa officinalis L. relieves stress-related effects.”¹¹

Lemon balm lozenge (combined with lavender oil, hops, and oat) may reduce stress and anxiety

In this double-blind, placebo-controlled investigation, 16 healthy adults were given a lozenge containing lemon balm, lavender oil, hops, and oat, after which they had the electrical activity of their brain measured using mode technology (Laplacian estimates). Increases in beta 1 activity was noted, which is seen in the presence of anxiolytic drugs including major and minor tranquilizers.

• The study concluded that “the changes as observed after the application of this herbal composition are therefore in line with the idea of having induced a state of relaxation and regeneration…to better cope with psychological and emotional stress.”¹²

Lemon balm at 300 – 900 mg may boost sensations of calm while reducing alertness

In this randomized, double-blind, placebo-controlled investigation, 20 young adults were given either a placebo or 300 mg, 600 mg, or 900 mg of lemon balm extract over the course of a week. Calmness appeared to increase as alertness decreased.

• The study concluded that “self-rated ‘calmness,’ as assessed by Bond-Lader mood scales, was elevated at the earliest time points by the lowest dose, whilst “alertness” was significantly reduced at all time points following the highest dose.”¹³

Dosage for Sleep

Lemon balm may be taken as:

• As a supplemental capsule, 300 – 1500 mg, 3 – 5 times daily
• An extract, standardized to 5% rosmarinic acid
• Crude lemon balm, 1.5 – 4.5 g
• An ointment, 1% of a 70:1 extract, for cold sores
• A drink, especially tea

Use of the plant is generally safe and is best taken 3 – 5 times daily between meals.