柠檬香蜂草 用于 失眠
A基于21项研究（3项荟萃分析、2项RCT），共933名参与者。17/21项研究显示积极效果。
<\/script>\n`;
},
get iframeSnippet() {
const domain = 'sleepcited.com';
const params = 'ingredient\u003Dlemon\u002Dbalm\u0026condition\u003Dinsomnia';
return ``;
},
get activeSnippet() {
return this.method === 'script' ? this.scriptSnippet : this.iframeSnippet;
},
copySnippet() {
navigator.clipboard.writeText(this.activeSnippet).then(() => {
this.copied = true;
setTimeout(() => { this.copied = false; }, 2000);
});
}
}"
@keydown.escape.window="open = false"
@click.outside="open = false">
A
结论
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
效果: bruxism: ΔVAS -2.36 vs -1.72; enuresis: median -2.4 nights/week
0.05 (bruxism); < 0.04 (enures
Review
Integrative sleep management: from molecular pathways to conventional and herbal treatments.
Dose: None
vs: Placebo
效果: None
None
Review
n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None
vs: Placebo
效果: 41/51 studies demonstrated positive effects on insomnia symptoms
None
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
效果: None
None
Review
Therapeutic potential of hypnotic herbal medicines: A comprehensive review.
Dose: None
vs: None
Outcome: Sleep quality
效果: None
None
研究人群: 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
效果: significant improvements in all scores (depression, anxiety, stress, positive/negative affect, menta
<0.001
Key Statistics
22
研究数量
933
受试者
↑
Positive
A
等级
Referenced Papers
Naunyn-Schmiedeberg's archives of …
2025
4 次引用
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 次引用
Molecules (Basel, Switzerland)
2025
2 次引用
Children (Basel, Switzerland)
2025
Phytotherapy research : …
2024
14 次引用
Nutrients
2024
6 次引用
Frontiers in pharmacology
2023
11 次引用
A Perspective on Missing Aspects in Ongoing Purification Research towards Melissa officinalis.
Review
Foods (Basel, Switzerland)
2023
7 次引用
Molecules (Basel, Switzerland)
2022
90 次引用
Nutrients
2021
85 次引用
Combinatorial chemistry & …
2021
16 次引用
Advances in experimental …
2021
7 次引用
Journal of ethnopharmacology
2020
19 次引用
Complementary therapies in …
2019
26 次引用
Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach.
Other
PloS one
2019
19 次引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 次引用
Clinical nutrition ESPEN
2018
78 次引用
Integrative medicine research
2018
18 次引用
Journal of alternative …
2018
15 次引用
Journal of evidence-based …
2017
204 次引用
Electronic physician
2017
102 次引用
Saudi pharmaceutical journal …
2017
19 次引用
Journal of ethnopharmacology
2015
68 次引用
Research in pharmaceutical …
2015
14 次引用
Phytomedicine : international …
2014
30 次引用
Mediterranean journal of …
2011
Medical science monitor …
2009
85 次引用
Revista medico-chirurgicala a …
2008
24 次引用
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-600 mg extract, before bed
上限： Not established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 30-60 minutes before bed
Safety & Side Effects
已报告的副作用
- ⚠ Nausea
- ⚠ Abdominal pain
- ⚠ Dizziness
- ⚠ Wheezing (rare allergic reaction)
已知相互作用
- ● Thyroid medications — lemon balm may inhibit TSH binding
- ● Sedatives — additive calming effects
- ● Glaucoma medications — may affect intraocular pressure
可耐受最高摄入量： Not established
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 柠檬香蜂草 help with 失眠?
Based on 22 studies with 933 participants, there is strong evidence from multiple clinical trials that 柠檬香蜂草 may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much 柠檬香蜂草 should I take for 失眠?
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 柠檬香蜂草?
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 柠檬香蜂草 and 失眠?
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.
Related Evidence
柠檬香蜂草 用于其他健康状况
FDA 免责声明: 这些声明未经美国食品药品监督管理局（FDA）评估。本网站上的产品和信息无意用于诊断、治疗、治愈或预防任何疾病。所展示的证据等级基于我们对已发表的同行评审研究的分析，不构成医疗建议。在开始任何补充剂方案之前，请务必咨询您的医疗保健提供者。