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Lemon Balm untuk Insomnia

A Bukti Beberapa uji klinis besar secara konsisten menunjukkan manfaat yang signifikan.

Berdasarkan 21 studi (3 meta-analyses, 2 RCTs) dengan 933 peserta secara total. 17/21 studi menunjukkan efek positif.

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A

Kesimpulan

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

systematic review n=451 Double-blind
Effectiveness of Homoeopathic Treatments for Sleep Disorders in Children and Adolescents: A Systematic Review According …
Dose: various homoeopathic remedies (complex homoeopathy, Melissa officinalis 12C, individualised homoeopa vs: Placebo Efek: bruxism: ΔVAS -2.36 vs -1.72; enuresis: median -2.4 nights/week 0.05 (bruxism); < 0.04 (enures
Review n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None vs: Placebo Efek: 41/51 studies demonstrated positive effects on insomnia symptoms None
Review
Therapeutic potential of hypnotic herbal medicines: A comprehensive review.
Dose: None vs: None Outcome: Sleep quality Efek: None None

Populasi: Insomnia patients

randomized controlled trial n=100 3 weeks Double-blind
The possible "calming effect" of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. …
Dose: 200 mg twice daily (400 mg/day) for 3 weeks vs: Placebo Efek: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta <0.001

Key Statistics

22

Studi

933

Peserta

Positive

A

Peringkat

Referenced Papers

Combinatorial chemistry & … 2021 16 sitasi
Advances in experimental … 2021 7 sitasi
Journal of evidence-based … 2017 204 sitasi
Integrative cancer therapies 2004 59 sitasi

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosis yang Umum Digunakan

sleep:
300-600 mg extract, before bed

Batas atas: Not established

Dosis yang Diteliti dalam Penelitian

Dosis Durasi Efek 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 --

Waktu terbaik diminum: 30-60 minutes before bed

Safety & Side Effects

Efek Samping yang Dilaporkan

  • Nausea
  • Abdominal pain
  • Dizziness
  • Wheezing (rare allergic reaction)

Interaksi yang Diketahui

  • Thyroid medications — lemon balm may inhibit TSH binding
  • Sedatives — additive calming effects
  • Glaucoma medications — may affect intraocular pressure

Asupan atas yang dapat ditoleransi: Not established

Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.

Frequently Asked Questions

Does Lemon Balm help with Insomnia?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that Lemon Balm may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Lemon Balm should I take for Insomnia?
Studies have used various dosages. A commonly studied range is 300-600 mg extract, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Lemon Balm?
Reported side effects may include Nausea, Abdominal pain, Dizziness, Wheezing (rare allergic reaction). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Lemon Balm and Insomnia?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 22 peer-reviewed studies with 933 total participants. The overall direction of effect is positive.

References

  1. [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. [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. [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. [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. [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. [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. [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. [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
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  17. [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
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  23. [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
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  25. [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. [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
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Penafian FDA: Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.