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VIGoals·Better sleep1 claim · 1 source
Home/Goals/Better sleep/Lemon balm

Lemon balm for Better sleep

Melissa officinalis · Lamiaceae

Supports sleep quality (mild) Evidence rated moderate (d = 0.50).

Want the full plant profile? See Lemon balm botanical profile →

Melissa officinalis (Lemon balm) — botanical photograph
I

How it works mechanism

Combined with valerian or alone; small clinical effect on sleep onset and quality.
II

Evidence cited sources

1 source
Moderate evidenceeffect size d = 0.50

Supports sleep quality (mild)

Sources
  • Pilot trial of Melissa officinalis L. leaf extract in mild to moderate anxiety (2011)
III

Dosage & preparation

PreparationDoseNotes
Standardized capsule300.000–600.000 mg · 1–2×/day— (max 56d)
Infusion / tea1.500–4.500 g · 1–3×/day— (max 56d)
Tincture (1:5, 45%)2.000–6.000 ml · 3×/day— (max 42d)
IV

Safety & cautions

caution · sedatives
Mild additive sedation possible.
info · thyroid
Theoretical antithyroid effect at high doses; clinical relevance unclear.
V

Other plants for Better sleep

8 alternatives
Lavender
Lavender
Lavandula angustifolia
high
Valerian
Valerian
Valeriana officinalis
high
Chamomile
Chamomile
Matricaria chamomilla
moderate
Passionflower
Passionflower
Passiflora incarnata
moderate
American Basswood
American Basswood
Tilia americana
moderate
Amur Linden
Amur Linden
Tilia amurensis
moderate
Carolina Basswood
Carolina Basswood
Tilia caroliniana
moderate
Coltsfoot
Coltsfoot
Tussilago farfara
moderate
VI

Frequently asked

Is Lemon balm effective for Better sleep?

Supports sleep quality (mild) Evidence is rated moderate with an effect size of d=0.50. See the Evidence section above for cited sources.

What is the recommended dose of Lemon balm for Better sleep?

Typical adult dose: 300.000–600.000 mg as Standardized capsule, 1–2 times daily. See the Dosage table for all forms. Always start at the lower end.

What are the safety risks of Lemon balm for Better sleep?

Mild additive sedation possible. See the Safety section for the full list of contraindications and drug interactions.

How does Lemon balm compare to other plants for Better sleep?

See the alternatives section above — we list other species with documented effects on Better sleep, ranked by evidence quality.

Is this medical advice?

No. This is educational reference. Always consult a healthcare professional before using any herbal preparation, especially alongside prescription medication.

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