Is Lemon Balm the Answer to Better Sleep?

Around 30 minutes later, I was surprised to feel a welcome wave of tiredness that would usually hit around 3 a.m. and never as “early” as 10 p.m. Taking this as a good sign, I finished my bedtime routine and hit the hay with heavy eyes and a relaxed body, skipping my usual pre-sleep doomscroll.

“Lemon balm works by gently calming the nervous system rather than acting as a strong sedative,” says wellness expert Eda Gungor. “It’s thought to support calming neurotransmitters, helping to reduce mental overactivity and physical tension, which are often what keep people awake.” Rather than forcing sleep, “it helps create the right conditions for it, allowing the body to relax and the mind to quieten so sleep can come more naturally.”

I wish I had more to report on, but after closing my eyes and falling asleep, I didn’t wake up until the next day. While that sounds totally normal (and is), that is something I haven’t experienced for decades. Pleasantly surprised and full of energy to take on the day, I understood why lemon balm is recommended for people whose sleeplessness is connected to anxiety, overthinking, or an emotionally heightened state as they’re trying to nod off. Check, check, and check!

“In these cases, the body may be physically tired, but the nervous system is still alert,” Gungor says. “Lemon balm helps support that transition into a more settled, restful state. It supports relaxation without feeling heavy, which is why it’s commonly used in blends and less likely to leave people feeling groggy the next day.”

What are the benefits of lemon balm?

After a few days of taking the supplement before bed, I found myself adjusting and soon, the post-pill, pre-sleep wave of tiredness disappeared. But despite the odd hiccup on weeks that were particularly stressful, I was surprised to find that it wasn’t a placebo effect; for the most part, I was still sleeping uninterrupted until the next morning. Although I found myself often waking up before 7 a.m. (my alarm is set for 7:30), it always felt like I was fresh and well-rested rather than drowsy or sluggish.

“Lemon balm tends to sit somewhere in the middle when compared to other herbal options,” says Gungor. “Valerian is typically more sedating, chamomile is milder and more soothing, while passionflower and lavender are often used when anxiety is more prominent.”

If you’ve similarly experimented with sleep supplements before, you may find that lemon balm is a suitable alternative. However, Gungor says not everyone will be as lucky as me when it comes to noticing effects. Don’t be discouraged if it takes a little more time for you or doesn’t work at all. “For more consistent improvements in sleep, it’s usually best to assess it over one to two weeks,” says Gungor. “It works well as short-term support during periods of stress, though it can be used for longer if needed. That said, it’s most effective when combined with good sleep habits rather than relied on as a long-term solution on its own.”