Can Lemon Balm Help You Sleep? (2023)

Lemon balm (Melissa officinalis) is a lemon-scented herb in the mint family. It is native to southern Europe.

Possible uses for lemon balm include sleep, anxiety, and health conditions like cold sores. Lemon balm can be made into tea, taken as a supplement or extract, or rubbed on the skin in lotions. Lemon balm essential oil is also popular in aromatherapy.

This article discusses the potential uses of lemon balm. It also covers the risk factors and possible side effects of using lemon balm.

Uses of Lemon Balm

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent a disease.

Lemon balm contains a compound known as rosmarinic acid that appears to have antioxidant and antimicrobial properties. Antioxidants help prevent cell damage. Antimicrobials kill infection-causing organisms like bacteria and viruses.

Research on the potential uses of lemon balm is limited. While lemon balm has been researched in labs and in animal studies for certain health conditions (e.g., cold sores, stomach upset, Alzheimer's disease), there isNOTenough evidence to support its use because it has not been studied enough in humans.

It’s also important to note that some research used a combination of herbal supplements that included lemon balm. Therefore, it is not known if lemon balm itself could produce the same results.

Below are some findings from current research on lemon balm.

Anxiety

Lemon balm might help reduce anxiety, according to a small pilot study.

The study found that consuming a sweetened water-based drink containing 0.3 grams of lemon balm extract reduced stress and improved mood in a group of 25 healthy young adults compared to a drink with no active substance in it(placebo).

The researchers confirmed the results by repeating the test with yogurt instead of water. The participants reported feeling the anxiety-reducing effects within one to three hours after eating the yogurt. However, more human research is needed to confirm the effects of lemon balm on anxiety in humans.

Insomnia

A compound in lemon balm called rosmarinic acid is thought to improve sleep in people withinsomnia.

According to a 2013 study, using lemon balm combined with valerian root significantly improved sleep quality in 100 people in menopause compared to taking a placebo.

Another study looked at 918 children younger than age 12 who had restlessness and dyssomnia (a collection of sleep disorders). The children got a combined preparation with valerian and lemon balm. Over 80% of the children with dyssomnia showed improvement in their sleep symptoms.

It’s important to note that these studies and others used a combination of lemon balm with another herbal supplement (valerian).Therefore, more research is needed just to look at lemon balm to see if it could produce these effects on sleep without being combined with something else.

Cold Sores

Most of the research on lemon balm for cold sores was done using lab test-tube studies.

In the studies, it appeared that lemon balm could kill a broad range of common viruses such asherpes simplex virus type 1(HSV-1). HSV-1 is associated with cold sores and some cases of herpes.

More randomized controlled trials in humans would need to be done to find out if lemon balm can really help with cold sores.

What Are Side Effects of Lemon Balm?

Consuming a supplement like lemon balm may have side effects. These side effects could be mild and common or severe.

Common Side Effects

Common side effects of lemon balm may include:

• Headache
• Nausea
• Bloating
• Gas
• Vomiting
• Indigestion
• Dizziness
• Stomach pain
• Anxiety
• Agitation

The risk of side effects tends to increase as higher doses are used.

Severe Side Effects

The long-term use or overuse of lemon balm is not recommended.

People who have thyroid problems such asGrave's diseaseshould not take lemon balm. High doses can potentially affect thyroid function by slowing the production ofthyroid hormones, which control metabolism and other body functions. Stopping treatment suddenly after long-term use can also cause worsening or returning of symptoms (rebound anxiety).

Some people may develop a form of allergy known ascontact dermatitiswhen using a lemon balm preparation on the skin. To be safe, apply a little to your forearm and wait for 24 hours to see if any redness, rash, or irritation develops.

Serious allergic reactions to lemon balm could be possible but are rare.Contact a healthcare provider if any side effects occur while you’re using lemon balm.

Precautions

Children, pregnant people, and lactating people should not use lemon balm extracts and supplements until more safety research is conducted.

Lemon balm is claimed to be a substance that helps with milk supply (galactagogue). However, more research is needed to support this claim.

Combining lemon balm with other herbal supplements that have a calming or sleepy effect (sedative) may make these effects more intense and could be dangerous.

If you are scheduled for surgery, talk to your healthcare provider about when to stop taking lemon balm.

It is recommended to avoid using lemon balm if you:

• Drink alcohol
• Use sedatives
• Take glaucoma (e.g., travoprost) and/or thyroid (e.g., levothyroxine) medications
  
• Take antiretroviral medications

Dosage: How Much Lemon Balm Should I Take?

Lemon balm comes in several different formulations, and there are no set doses or standard courses of treatment.More research is needed on dosages for specific health needs and populations.

What Happens If I Take Too Much Lemon Balm?

Never take more lemon balm than the manufacturer's recommended dosage on the package.If you have side effects, stop taking lemon balm and call your healthcare provider.

Interactions

Carefully read a supplement's ingredient list and nutrition facts panel to know which ingredients and how much of each ingredient is included.

Review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications that you use.

Lemon balm may make you feel sleepy and calm. The effect can be more intense if you use it with alcohol or other herbal supplements that act like a sedative, such as:

• Valerian
• St. John's wort
• Ginseng
• Chamomile
• Over-the-counter sleep medications
• Prescription sedatives like Klonopin (clonazepam), Ativan (lorazepam), and Ambien (zolpidem)

Lemon balm could possibly interact with antiretroviral medications, although the research is unclear. Other potential drug interactions include:

• Thyroid medications like Synthroid (levothyroxine)
• Glaucoma medications like Travatan (travoprost)

How to Store Lemon Balm

Each form of lemon balm will be different. Store lemon balm according to the manufacturer's directions. Discard as indicated on the packaging.

Sources of Lemon Balm & What to Look For

Research has not indicated that one form of lemon balm is better than the others.Lemon balm supplements are available in the following dosage forms:

• Capsule
• Tablet
• Powder
• Tincture

Remember there are safety concerns when taking this or any supplement. Talk to a healthcare provider before starting any product.

Summary

Lemon balm (Melissa officinalis) is an herb in the mint family. It can be made into tea, taken as a supplement or extract, or rubbed on the skin in balms and lotions.

Lemon balm has been studied for its potential uses in anxiety and sleep disorders, but the research is limited.More human studies to look at lemon balm as a single supplement, rather than in combination products, are needed.

It's important to remember that lemon balm cannot replace any treatment plan prescribed by your healthcare provider.Remember that supplements are not regulated by the FDA, so be cautious when purchasing any supplement. Like most supplements, it is important to talk with your healthcare provider if you are considering using lemon balm for any health purpose.