Does lemon balm help with sleep?
Written by
Thomas Wilson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Lemon balm is particularly beneficial for sleep, acting on your body's relaxation pathways. I've been using it for years for nighttime restlessness. The compounds in the herb support the action of GABA naturally. This neurotransmitter calms nervous thoughts and tension in the body. If the preparation is done properly, the sleep-supporting qualities of the herb are increased.
Neurological Effects
- Enhances GABA neurotransmitter production
- Reduces excitability in the central nervous system
- Calms racing thoughts before sleep onset
- Lessens physical tension for relaxation
Physiological Changes
- Lowers core body temperature through vasodilation
- Slows heart rate and breathing patterns
- Reduces cortisol production at night
- Promotes deeper REM sleep cycles
Psychological Support
- Eases anxiety about sleep itself
- Creates positive bedtime associations
- Reduces nighttime worry patterns
- Improves sleep quality perception
Methods of preparation influence how well lemon balm works for sleep. I use fresh leaves steeped 7-10 minutes in hot water. This quenches the largest quantity of both rosmarinic acid and volatile oils. Do not forget to cover your cup whilst the mixture is steeping, so that the essential ingredients may be preserved. Drink it warm, 30 minutes before bedtime.
Blend lemon balm with other complementary herbs for a more effective result. Chamomile enhances the relaxing properties and contains apigenin. Passionflower synergistically enhances the effects of GABA. I use equal parts in mixtures with skullcap for a larger-than-normal effect. Avoid stimulating herbs like mint in mixtures to be taken in the evening.
Correct timing maximizes the sleep benefits. Your routine should begin around one hour before bedtime. You drink the tea at that time and then do your calming activities. This process prepares your physiology for sleep consistently. I do gentle stretching and/or reading at this time. You can effectively teach your body to respond to sleep by being consistent.
Observe all safety instructions. Use for no more than three months at a time, or longer, and then rest. If taking depressant medicines, lower the dosage. Children need half-strength preparations. If you have sleep disorders, consult a physician. Lemon balm is an adjunct plant, but cannot be used as a substitute for medical treatment.
Read the full article: 10 Lemon Balm Uses: More Than You Knew!
