NaturalWellHome remedies, checked against the evidence

Home / Sleep & Stress

Lemon Balm for Sleep and Stress: What the Evidence Shows

Lemon balm tea is a traditional remedy for mild stress and sleep. Learn what studies show, how much tea is used, side effects and who should avoid it.

Edited by Anmar ArabPublished 20 October 2026, 6 min read
On this page
  1. Quick answer
  2. What the research says
  3. How to use it
  4. Possible side effects and interactions
  5. Who should avoid it
  6. When to see a doctor
  7. Frequently asked questions

Quick answer

Lemon balm (Melissa officinalis) is a leafy herb in the mint family with a fresh, lemony smell. It has been used for centuries as a calming tea, and today it is also sold as capsules, tinctures and in blends with herbs such as valerian.

  • It is an approved traditional remedy in Europe. The European Medicines Agency (EMA) accepts lemon balm for the relief of mild symptoms of mental stress and as an aid to sleep, based on long-standing use rather than strong clinical proof.
  • Some small studies are promising. A 2021 review of trials found lemon balm reduced anxiety and low mood more than placebo, but the studies were few and very different from each other.
  • It seems gentle for most adults. No serious side effects were found in the trials, and the EMA lists no known side effects.
  • It is for mild, short-term problems. It is not a treatment for insomnia disorder, anxiety disorders or depression.

What the research says

The European regulator's view. The EMA's Committee on Herbal Medicinal Products has a monograph for lemon balm leaf. It recognises two traditional uses: relief of mild symptoms of mental stress and aid to sleep, and relief of mild digestive complaints such as bloating and wind. "Traditional use" means the herb has been used safely for at least 30 years, including 15 years in the European Union, but that the clinical evidence is not strong enough for a full approval. The EMA opened a call for new scientific data in 2024 as part of a periodic review.

A 2021 meta-analysis on anxiety and low mood. Ghazizadeh and colleagues, writing in Phytotherapy Research, pooled randomised controlled trials that compared lemon balm with placebo. Lemon balm reduced anxiety symptoms (standardised mean difference -0.98) and depressive symptoms (-0.47) more than placebo, and no serious side effects were reported. The authors cautioned that the results varied a lot between studies, the number of trials was small and the trial methods differed, so they called for more high-quality research.

Sleep studies. Fewer trials have looked at sleep directly. In a 2024 study published in Nutrients, 30 adults in Italy took two tablets of a lemon balm extract product or a placebo each night for two weeks, then switched after a one-week break. Insomnia scores improved more with lemon balm, and 87% of participants reported improvement while taking it compared with 30% on placebo. This was a small, short study, and its lead author works for the company that makes the product, so the results need to be confirmed by independent research. Cleveland Clinic notes that lemon balm's possible calming effect may help sleep mainly when poor sleep is linked to mild anxiety.

A more cautious reading. BluePages, a mental health information service run by the Australian National University, gives lemon balm a "question mark" rating, meaning it has not been properly researched. It describes the depression studies as small and concludes that lemon balm cannot be recommended as a treatment for depression.

Overall, the evidence rating here is limited. Lemon balm has a long history of use and some encouraging small trials, but no large, independent studies that confirm it improves sleep or stress.

How to use it

  1. As a tea. The EMA monograph describes 1.5 to 4.5 g of dried, chopped lemon balm leaf steeped in 150 ml of boiling water, taken one to three times a day. Cleveland Clinic describes one or two cups a day as likely safe for most people.
  2. For sleep, many people have a cup in the hour or so before bed as part of a calm evening routine.
  3. Capsules, tinctures and extracts. Strengths vary between products, so follow the label and do not take more than it says. The EMA monograph gives separate doses for tinctures and liquid extracts, which usually contain alcohol.
  4. Choose one remedy at a time. Lemon balm is often sold mixed with valerian, hops or passionflower. Combinations make it harder to know what is helping and add to the risk of side effects.
  5. Short-term use. The EMA advises seeing a doctor if symptoms persist after two weeks of use. Cleveland Clinic notes there are no studies on the safety of long-term use.
Safety note: lemon balm may make you drowsy. The EMA advises that if it affects you, you should not drive or use machinery. If you take sleeping tablets or any other medicine that causes drowsiness, ask a pharmacist or doctor before adding lemon balm.

Possible side effects and interactions

Lemon balm is generally well tolerated in studies. The EMA lists no known side effects, and the 2021 meta-analysis found no serious ones. Cleveland Clinic mentions headache, dizziness and an upset stomach as possible side effects.

Drowsiness. Because lemon balm is used to calm and aid sleep, it may cause sleepiness, and the EMA warns it may impair the ability to drive or use machines.

Medicines. The EMA monograph says there is no data on interactions. That is not the same as proof of safety. BluePages advises asking a doctor or pharmacist before using herbal remedies, especially if you take other medicines or supplements, because herbs can cause side effects or interact with them. This is particularly sensible if you take medicines that cause drowsiness.

Who should avoid it

  • Pregnant or breastfeeding women. The EMA does not recommend lemon balm because its safety has not been established.
  • Children under 12. The EMA does not recommend it, as there is not enough data.
  • Anyone allergic to lemon balm, which is the only contraindication the EMA lists.
  • People taking sedating medicines, such as sleeping tablets, should ask a pharmacist or doctor first.
  • People with ongoing anxiety, depression or insomnia should not use lemon balm instead of seeing a professional. Never stop or change prescribed treatment without medical advice.

When to see a doctor

Lemon balm is meant for mild, occasional stress or sleeplessness. See a doctor if:

  • poor sleep continues for more than two weeks, or is affecting your daytime life, work or driving
  • you snore loudly, stop breathing or gasp during sleep, or wake up unrefreshed despite enough hours in bed (possible signs of sleep apnoea)
  • worry, low mood or loss of interest in things lasts for weeks or keeps getting worse
  • you have panic attacks, a racing heart or chest discomfort with anxiety
  • your symptoms worsen or you get side effects while taking lemon balm

If you have thoughts of harming yourself, or feel unable to cope, seek urgent help from a doctor, an emergency service or a crisis line straight away.

Frequently asked questions

Does lemon balm tea help you sleep?

It may help a little, especially if stress is keeping you awake. European regulators accept it as a traditional sleep aid, but the clinical studies on sleep are small, and better trials are needed.

Is lemon balm the same as lemongrass or lemon verbena?

No. They are different plants. Lemon balm belongs to the mint family. The research and safety advice in this article apply only to lemon balm (Melissa officinalis).

How long does lemon balm take to work?

There is no clear answer. The 2024 sleep study measured results after two weeks of nightly use. The EMA advises seeing a doctor if symptoms continue after two weeks.

Can I drink lemon balm tea every day?

One or two cups a day is described by Cleveland Clinic as likely safe for most adults in the short term. There are no studies on long-term daily use, so it is sensible to take breaks and check with a doctor if you need it for longer.

References

More on sleep & stress