Lemon balm
Herbs
Short answer
Lemon balm has a traditional use for mild tension and to support sleep. Small studies of specially prepared extracts report fewer sleep complaints. In one trial, people rated their insomnia symptoms as less severe but did not clearly sleep longer. This applies to the extract studied, not automatically to tea. The trials are small and have limitations. [1] [3] [4]
In a small study of 30 participants, a specially formulated lemon-balm extract had a lower insomnia score than placebo; total sleep time did not significantly change.
Checked against sources; not clinician-reviewed. Not personal medical advice. Read the disclaimer
Updated: 2026-10-19
Why do people use lemon balm?
- As an herbal tea: the fresh, lemon-scented leaves are used for a pleasant drink. A beverage is different from a concentrated medicinal extract.
- For mild tension and sleep: EMA recognizes traditional use of leaf preparations to relieve mild mental-stress symptoms and aid sleep. This is not proven treatment for an anxiety disorder or chronic insomnia. [1]
- For persistent poor sleep: discuss symptoms with a health professional; see poor sleep and sleep quality.
What does the traditional monograph say?
EMA describes Melissa officinalis leaf for mild symptoms of mental stress and to aid sleep, based exclusively on long-standing traditional use. The assessment also discusses small and varied clinical studies, but considered the available studies insufficient to support a strong, general efficacy claim. Leaf, essential oil, tea and concentrated extracts differ; evidence for one form does not automatically apply to another. [1] [2]
What has been studied in people?Research and background
A randomized, double-blind study tested 100 adults with emotional distress and poor sleep for three weeks using one standardized aqueous leaf extract with a phospholipid carrier (400 mg/day). PSQI showed a group×time difference (F(1,98)=47.402; p<.001), but the extract group already had worse PSQI scores at baseline (p=.006). It was short, relied on self-report and tested one special preparation; the full article was read. This does not prove an effect from tea or treatment of a sleep disorder. [3]
In a crossover study of 30 participants with one month per study period, the insomnia score averaged 6.8 with a highly standardized Phytosome extract versus 9.7 with placebo (difference 2.9; p=.003). Total sleep time did not significantly change. Small study, specialized formulation; not transferable to tea. The full article was read. [4]
An open study without a control group cannot attribute changes after three weeks to the extract; time, expectations and other factors remain possible explanations. Laboratory mechanisms are not demonstrated human effects. [5] [2]
Leaf tea is not essential oil
Lemon-balm tea is made from leaves. The EMA monograph also describes powder, tinctures and different extracts for medicinal use. Research products may be standardized or specially formulated; their strength and absorption differ from tea. There is no universal research dose to apply to every product. Follow the leaflet for a licensed medicine and seek advice about concentrated products. [1]
Leaf tea is not essential oil: do not drink the oil or use it medicinally on your skin on your own initiative.
Safe use and limits
- Pregnancy and breastfeeding: safety of medicinal use has not been established; EMA does not recommend use. [1]
- Children: EMA does not recommend medicinal use under 12 because information is insufficient. Ask a health professional; this is not the same as ordinary food use. [1]
- Drowsiness and driving: lemon balm may cause drowsiness. Do not drive if sleepy. EMA notes possible increased drowsiness with alcohol or other sedatives; do not combine concentrated products without advice. [2]
- Medicines: clinical interaction data are sparse. Ask a pharmacist or clinician rather than treating an interaction as either proven or absent. [2]
- Persistent symptoms: contact a health professional if symptoms worsen or continue beyond two weeks during medicinal use, as the monograph advises. Severe daytime sleepiness or breathing pauses merit earlier assessment. [1]
Frequently asked questions
Does lemon balm really help sleep?
Is lemon-balm tea the same as a supplement?
Can lemon balm reduce stress?
Can lemon balm make me sleepy, and can I drive?
Drowsiness may occur. EMA also notes possible increased drowsiness with alcohol or other sedatives. Do not drive if sleepy and seek advice about combining with medicines. [2]
Who should avoid medicinal lemon balm?
EMA does not recommend medicinal use under 12 or during pregnancy or breastfeeding because information is insufficient. Persistent or worsening symptoms deserve assessment rather than prolonged self-treatment. [1]
Research and sourcesEvidence overview, methods and complete source list
What has been studied?
Lemon-balm leaf has traditional use for mild mental stress and to aid sleep. Small studies of specialized extracts report changes in sleep measures, but outcomes and limitations differ; this is not evidence for tea.
Finding: In a crossover study of 30 participants, mean insomnia score was 6.8 with a Phytosome extract versus 9.7 with placebo (p=.003); total sleep time did not significantly change.
Insomnia score with a specialized lemon-balm extract
Evidence: 2024 crossover RCT full text (PMID 39683592); 2023 RCT full text (PMID 37927585); 2026 open-label full text (PMID 41777239); EMA monograph/report.
Studied population: 30 participants in a double-blind crossover study; one month per period.
Form or context: Highly standardized phospholipid-formulated Melissa extract; not leaf tea.
Uncertainty: Small study and specialized formulation. Another 3-week trial found a PSQI difference but the extract group already had worse baseline scores (p=.006); an uncontrolled study cannot establish causality.
Sources: Community herbal monograph on Melissa officinalis L., folium, Assessment report on Melissa officinalis L., folium, The possible calming effect of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with emotional distress and poor sleep conditions, Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study, Melissa phospholipids improves sleep quality and mental well-being: concluding results from clinical study in adults with emotional distress
Safety: Not recommended during pregnancy/breastfeeding or under 12. May cause drowsiness; increased drowsiness with alcohol or sedatives is theoretical. Ask for advice when taking medicines.
Sources
- Community herbal monograph on Melissa officinalis L., folium · European Medicines Agency / HMPC · 2013 · Regulatory assessment
- Assessment report on Melissa officinalis L., folium · European Medicines Agency / HMPC · 2013 · Regulatory assessment
- The possible calming effect of subchronic supplementation of a standardised phospholipid carrier-based Melissa officinalis L. extract in healthy adults with emotional distress and poor sleep conditions · Frontiers in Pharmacology · 2023 · Original research
- Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study · Nutrients · 2024 · Original research
- Melissa phospholipids improves sleep quality and mental well-being: concluding results from clinical study in adults with emotional distress · Food & Nutrition Research · 2026 · Original research