Herbs and plantsLemon balm instead of sleeping pills — do herbs beat the pharmacy?
- Henryk Różański — Melisa – Melissa – wyciąg uspokajający
- Henryk Różański — Dlaczego melisa rzadko działa uspokajająco?
- Paul Clayton — O zasypianiu za kierownicą
- Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. · Nutrients 2021
- Unraveling the Effects of Melissa officinalis L. on Cognition and Sleep Quality: A Narrative Review. · Int J Mol Sci 2025
- Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. · Nutrients 2024
- Therapeutic potential of hypnotic herbal medicines: A comprehensive review. · Phytother Res 2024
Henryk Różański measured 0.006% oil in the lemon balm he tested in tea bags, less than the stated minimum of 0.05%.
- He says that 1–2 teaspoons of lemon balm tincture should have a calming effect and make it easier to fall asleep.
- For medicinal and preventive purposes, he recommends growing lemon balm and, when buying it, choosing the cut form.
- Paul Clayton lists dependence, withdrawal problems, seizures, and delirium among the possible effects of sleeping pills.
What the authors write
A dose of 1–2 teaspoons of lemon balm tincture should have a calming effect and make it easier to fall asleep.
In the tested sample of lemon balm in tea bags, the author measured 0.006% oil, less than the stated minimum of 0.05%.
The cut lemon balm that was purchased also failed to meet the stated standard and contained 0.01% oil.
For medicinal and preventive purposes, it is recommended to grow lemon balm and, when buying it, choose the cut form.
Lemon balm oil may cause redness, itching, and hives in some people.
The sleeping pills mentioned may cause, among other things, dependence, withdrawal problems, seizures, and delirium.
The recommended regimen described was transmucosal melatonin at night, vitamin D at dawn, and plenty of daylight.
Research from PubMed · Europe PMC
We selected 4 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 54.
The review suggests that herbs, including lemon balm, may improve sleep quality, although how they work in insomnia is not fully understood.
Aim of the study: Sleep is an essential component of physical and emotional well-being, and lack, or disruption, of sleep due to insomnia is a highly prevalent problem. The interest in complementary and alternative medicines for treating or preventing insomnia has increased recently.
Results: Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter that plays a major role in controlling different vigilance states. GABA receptors are the targets of many pharmacological treatments for insomnia, such as benzodiazepines. Here, we perform a systematic analysis of studies assessing the mechanisms of action of various herbal medicines on different subtypes of GABA receptors in the context of sleep control. Currently available evidence suggests that herbal extracts may exert some of their hypnotic and anxiolytic activity through interacting with GABA receptors and modulating GABAergic signaling in the brain, but their mechanism of action in the treatment of insomnia is not completely understood.
“Not stated” does not mean nobody paid — the database does not always record it.
A review of clinical studies suggests that lemon balm may improve sleep, but emphasizes the need for more robust research.
Aim of the study: The aging process is closely linked to cognitive decline, and numerous studies have demonstrated a decrease in both the quality and quantity of sleep in the general population. Melissa officinalis (lemon balm) is a plant rich in bioactive compounds, including flavonoids, phenolic acids, and essential oils, which are responsible for its neuroprotective and antidepressant properties.
Results: Regarding sleep, a combination of lemon balm and valerian significantly improved sleep quality in postmenopausal women. Isolated lemon balm extracts also reduced sleep disorders in cardiac patients. When compared to citalopram, lemon balm enhanced the quality of life, including sleep quality. It is concluded that lemon balm has the potential to improve cognition and sleep quality; however, robust evidence is needed, as more rigorous trials are required.
“Not stated” does not mean nobody paid — the database does not always record it.
In the study, lemon balm extract improved participants’ ratings of sleep quality and reduced the severity of insomnia symptoms compared with placebo.
Aim of the study: Melissa officinalis standardised extracts, characterised by the presence of hydroxycinnamic acids, have been experimentally demonstrated to be endowed with anti-anxiety and anti-insomnia pharmacological actions. These effects, probably attributable, at least in part, to the role played by rosmarinic acid on GABA-T, have not always been observed in a reproducible manner in humans, perhaps due to the poor bioavailability of these compounds.
Results: Results showed a significant reduction in the ISI score in the treated group, with an average of 6.8 ± 4.1 compared to 9.7 ± 3.7 in the placebo group, indicating a significant reduction of 2.9 points (p = 0.003). The SWS phase duration increased by an average of 15%, while the REM phase decreased by 10%. Additionally, 87% of participants in the treated group reported improved sleep quality, compared to 30% in the placebo group, with significant differences measured by chi-square test (χ2(4) = 21.01, p = 0.0003), highlighting the effects due to Melissa officinalis L. No significant changes in physical activity or anxiety levels were observed. These findings suggest that MOP may represent a natural and safe alternative to traditional pharmacological treatments for insomnia.
“Not stated” does not mean nobody paid — the database does not always record it.
The review identified lemon balm as one of the herbs that may improve sleep quality, but noted that better research is needed.
Aim of the study: Insomnia affects millions of people worldwide, prompting considerable interest in herbal remedies for its treatment. This review aims to assess the therapeutic potential of such remedies for insomnia by analyzing current scientific evidence.
Results: However, further research is necessary to fully understand their mechanisms of action, optimal dosages, and treatment protocols. Combining herbal medicines with conventional treatments may offer an effective natural alternative for those seeking medication. Nevertheless, individuals should consult their healthcare provider before using herbal remedies for insomnia. While this review provides evidence supporting their use, additional high-quality studies are needed to firmly establish their clinical efficacy.
“Not stated” does not mean nobody paid — the database does not always record it.
Pisaczek does not judge who is right. It shows what was written and where to read it. Every sentence above has its source.