Lemon Balm for Insomnia
A Strong Evidence Multiple large clinical trials consistently show significant benefits.Based on 22 studies (3 meta-analyses, 2 RCTs) with 933 total participants. 18/22 studies show positive effects.
The Bottom Line
Lemon balm is well-supported by research as a gentle, natural supplement that may help improve sleep quality for people with insomnia.
- 17 out of 21 studies show positive effects, with Grade A evidence rating
- A 2023 double-blind RCT showed improved sleep and emotional well-being in adults
- Works through GABA-modulating properties confirmed in multiple systematic reviews
- Effective both alone and in combination with other herbs like valerian
Key Study Findings
Population: Insomnia patients
Key Statistics
22
Studies
933
Participants
Positive
Grade
Referenced Papers
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Commonly Used Dosages
- sleep:
- 300-600 mg extract, before bed
Upper limit: Not established
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa | -- | Positive | 451 |
| None | -- | Positive | -- |
| None | -- | Positive | 51 |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| 200 mg twice daily (400 mg/day) for 3 weeks | 3 weeks | Positive | 100 |
| varies by product and study | -- | Mixed | -- |
| not specified | -- | Positive | -- |
Best taken: 30-60 minutes before bed
Safety & Side Effects
Reported Side Effects
- ⚠ Nausea
- ⚠ Abdominal pain
- ⚠ Dizziness
- ⚠ Wheezing (rare allergic reaction)
Known Interactions
- ● Thyroid medications — lemon balm may inhibit TSH binding
- ● Sedatives — additive calming effects
- ● Glaucoma medications — may affect intraocular pressure
Tolerable upper intake: Not established
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Lemon Balm help with Insomnia?
How much Lemon Balm should I take for Insomnia?
Are there side effects of Lemon Balm?
How strong is the evidence for Lemon Balm and Insomnia?
Related Evidence
Other ingredients for Insomnia
Lemon Balm for other conditions
References
- [1] Yasmina M Ebrahim et al.. Naunyn Schmiedebergs Arch Pharmacol. 2025. Integrative sleep management: from molecular pathways to conventional and herbal treatments. doi:10.1007/s00210-025-04183-y PubMed
- [2] Adriana Salame et al.. Sleep Med. 2025. Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. doi:10.1016/j.sleep.2025.02.027 PubMed
- [3] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [4] Kanchan Upreti et al.. Children (Basel). 2025. Effectiveness of Homoeopathic Treatments for Sleep Disorders in Children and Adolescents: A Systematic Review According to the Principles of Evidence-Based … doi:10.3390/children13010045 PubMed
- [5] Mahboobeh Ghasemzadeh Rahbardar et al.. Phytother Res. 2024. Therapeutic potential of hypnotic herbal medicines: A comprehensive review. doi:10.1002/ptr.8201 PubMed
- [6] Francesco Di Pierro et al.. Nutrients. 2024. Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. doi:10.3390/nu16234199 PubMed
- [7] Aasiya Bano et al.. Front Pharmacol. 2023. The possible "calming effect" of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with … doi:10.3389/fphar.2023.1250560 PubMed
- [8] Roberto Castro-Muñoz et al.. Foods. 2023. A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis. doi:10.3390/foods12091916 PubMed
- [9] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
- [10] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [11] Ruhi Ali et al.. Comb Chem High Throughput Screen. 2021. Nutraceuticals for Sleep Disorders. doi:10.2174/1386207324666210121111446 PubMed
- [12] Diana Lelli et al.. Adv Exp Med Biol. 2021. Use of Plant-Derived Natural Products in Sleep Disturbances. doi:10.1007/978-3-030-64872-5_15 PubMed
- [13] Dongju Lee et al.. J Ethnopharmacol. 2020. The herbal extract ALS-L1023 from Melissa officinalis alleviates visceral obesity and insulin resistance in obese female C57BL/6J mice. doi:10.1016/j.jep.2020.112646 PubMed
- [14] Patrick Lemoine et al.. Complement Ther Med. 2019. A combination of melatonin, vitamin B6 and medicinal plants in the treatment of mild-to-moderate insomnia: A prospective pilot study. doi:10.1016/j.ctim.2019.05.024 PubMed
- [15] Mayyada Wazaify et al.. PLoS One. 2019. Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach. doi:10.1371/journal.pone.0226076 PubMed
- [16] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [17] Habib Haybar et al.. Clin Nutr ESPEN. 2018. The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. doi:10.1016/j.clnesp.2018.04.015 PubMed
- [18] Maryam Ranjbar et al.. Integr Med Res. 2018. Effects of Herbal combination (Melissa officinalis L. and Nepeta menthoides Boiss. & Buhse) on insomnia severity, anxiety and depression in … doi:10.1016/j.imr.2018.08.001 PubMed
- [19] Maryam Ranjbar et al.. J Altern Complement Med. 2018. Efficacy of a Combination of Melissa officinalis L. and Nepeta Menthoides Boiss. & Buhse on Insomnia: A Triple-Blind, Randomized Placebo-Controlled … doi:10.1089/acm.2017.0153 PubMed
- [20] Sepide Miraj et al.. J Evid Based Complementary Altern Med. 2017. Melissa officinalis L: A Review Study With an Antioxidant Prospective. doi:10.1177/2156587216663433 PubMed
- [21] Rahele Kargozar et al.. Electron Physician. 2017. A review of effective herbal medicines in controlling menopausal symptoms. doi:10.19082/5826 PubMed
- [22] Nikola M Stojanović et al.. Saudi Pharm J. 2017. Prevalence of self-medication practice with herbal products among non-psychotic psychiatric patients from southeastern Serbia: A cross-sectional study. doi:10.1016/j.jsps.2017.02.002 PubMed
- [23] Fatemeh Alijaniha et al.. J Ethnopharmacol. 2015. Heart palpitation relief with Melissa officinalis leaf extract: double blind, randomized, placebo controlled trial of efficacy and safety. doi:10.1016/j.jep.2015.02.007 PubMed
- [24] Valiollah Hajhashemi et al.. Res Pharm Sci. 2015. Hypnotic effect of Coriandrum sativum, Ziziphus jujuba, Lavandula angustifolia and Melissa officinalis extracts in mice. PubMed
- [25] Jürgen Gromball et al.. Phytomedicine. 2014. Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school … doi:10.1016/j.phymed.2014.04.004 PubMed
- [26] Julien Cases et al.. Med J Nutrition Metab. 2011. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep … doi:10.1007/s12349-010-0045-4 PubMed
- [27] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [28] Monica Hăncianu et al.. Rev Med Chir Soc Med Nat Iasi. 2008. Chemical composition and in vitro antimicrobial activity of essential oil of Melissa officinalis L. from Romania. PubMed
- [29] Amy Lynn Meolie et al.. J Clin Sleep Med. 2005. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. PubMed
- [30] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.