레몬밤 관련 불안 관련 수면 문제
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.5건의 연구(메타분석 2건)에 근거합니다. 5건 중 5건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
Lemon balm may help improve sleep when anxiety is disrupting your rest, with all available studies pointing in a positive direction.
- All 5 studies show positive effects, including 2 meta-analyses
- Works through GABA-modulating pathways that calm the nervous system
- Has a long tradition of use in European herbal medicine for relaxation
- Grade B evidence — consistently positive but would benefit from more large-scale clinical trials
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
효과: None
None
Key Statistics
5
연구
--
참여자
↑
Positive
B
등급
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 인용
Nutrients
2021
85 인용
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 인용
Medical science monitor …
2009
85 인용
Integrative cancer therapies
2004
59 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 300-600 mg extract, before bed
상한량: Not established
연구에서 사용된 용량
| 용량 | 기간 | 효과 | N |
|---|---|---|---|
| None | -- | Positive | -- |
| None | -- | Positive | -- |
권장 복용 시간: 30-60 minutes before bed
Safety & Side Effects
보고된 부작용
- ⚠ Nausea
- ⚠ Abdominal pain
- ⚠ Dizziness
- ⚠ Wheezing (rare allergic reaction)
알려진 상호작용
- ● Thyroid medications — lemon balm may inhibit TSH binding
- ● Sedatives — additive calming effects
- ● Glaucoma medications — may affect intraocular pressure
일일 최대 섭취 허용량: Not established
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 레몬밤 help with 불안 관련 수면 문제?
Based on 5 studies with 0 participants, there is moderate evidence from clinical studies that 레몬밤 may support 불안 관련 수면 문제 management. Our evidence grade is B (Good Evidence).
How much 레몬밤 should I take for 불안 관련 수면 문제?
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 레몬밤?
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 레몬밤 and 불안 관련 수면 문제?
We rate the evidence as Grade B (Good Evidence). This rating is based on 5 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
Related Evidence
References
- [1] 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
- [2] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [3] 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
- [4] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [5] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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