Lemon Balm: A Natural Alternative for Restful Sleep

Sleep problems are increasingly common today, and many seek the help of natural substitutes to improve sleep quality and mood. Synthetic drugs may provide temporary relief, but there is a risk of increased dependency and unwanted side effects that come with it. Herbal teas and supplements can have an edge over these sleep-inducing drugs while providing additional health benefits. Medicinal herbs like Lemon Balm, Lavender, or Chamomile can be incorporated into our daily regimen as a refreshing tea or drink to help reduce sleep disturbances.

What does it do?

Lemon balm renders its sedative effects through some of its active components like rosmarinic acid, phenolic acids, and flavonoids found in its extract. Fresh or dried parts of the plant are used to make extracts, which are then mixed with other edible constituents for better palatability.

To understand the mechanism of Lemon Balm, one needs to know how brain chemicals play a crucial role in promoting relaxation and sleep. Acetyl choline and GABA (gamma-aminobutyric acid) are key neurotransmitters and a reduction in their levels may result in memory loss, anxiety, and sleeplessness. Lemon Balm acts by inhibiting the enzymes that break down these neurotransmitters, thereby maintaining appropriate levels and facilitating relaxation. This mechanism may improve mood and cognitive function, supporting both calming effects and enhanced memory performance.

Not only does it reduce mood and sleep disturbances, but it also contributes to anti-inflammatory properties by reducing inflammatory mediators in the body. Additionally, it acts as an effective antioxidant by neutralizing free radicals. This helps reduce the occurrence of age-related illnesses, chronic diseases, and certain types of cancers.

Health Benefits

Besides promoting good sleep, Lemon Balm has been shown to act as a stress reliever as well as improve memory and cognition. A clinical study has shown that participants experienced significant improvements in depressive mood, anxiety levels, and sleep quality after consuming a 200 mg Lemon Balm supplement.

As a potent antioxidant, it is known to promote balanced gut microbiota by reducing pathogenic bacteria and increasing beneficial ones. Its free radical–neutralizing ability may help prevent premature aging and acne breakouts. Emerging evidence suggests that Lemon Balm can be administered as a safe and beneficial herbal medicine for reducing total cholesterol and low-density lipoprotein (LDL) in individuals with cardiometabolic disorders.

Safety Considerations

Although Lemon Balm shows a good safety profile with minimal and mild side effects, it is always advisable to consult your healthcare provider before use – especially for individuals on sedatives, thyroid medication, or HIV treatments, as interactions may occur. Studies on the consumption of Lemon Balm in pregnant women are limited, so its safety in this population has not yet been established.

That said, with the right precautions in place, it’s certainly worth a try—for a sound and restful sleep. After all, who wouldn’t want to experience the benefits of this gentle, refreshing herb?

References

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2.       https://www.mariongluckclinic.com/blog/chilling-out-with-lemon-balm.html

3.     Mathews, I. M., Eastwood, J., Lamport, D. J., Le Cozannet, R., Fanca-Berthon, P., & Williams, C. M. (2024). Clinical efficacy and tolerability of lemon balm (Melissa officinalis L.) in psychological well-being: A review. Nutrients, 16(20), 3545. https://doi.org/10.3390/nu16203545

4.     Miraj, S., Rafieian-Kopaei, R., & Kiani, S. (2017). Melissa officinalis L: A review study with an antioxidant prospective. Journal of Evidence-Based Complementary & Alternative Medicine, 22(3), 385–394. https://doi.org/10.1177/2156587216663433

5.     Ghazizadeh, J., Sadigh-Eteghad, S., Marx, W., Fakhari, A., Hamedeyazdan, S., Torbati, M., Taheri-Tarighi, S., Araj-Khodaei, M., & Mirghafourvand, M. (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: A systematic review and meta-analysis. Phytotherapy Research, 35(12), 6690–6705. https://doi.org/10.1002/ptr.7252

6.     Bano, A., Hepsomali, P., Rabbani, F., Farooq, U., Kanwal, A., Saleem, A., Bugti, A., Khan, A., Khalid, Z., Bugti, M., Mureed, S., Khan, S., Ujjan, I., Sahin, S., Kara, M., & Khan, A. (2023). 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: Results from a prospective, randomized, double-blinded, and placebo-controlled clinical trial. Frontiers in Pharmacology, 14. https://doi.org/10.3389/fphar.2023.1250560

7.       https://futureyouhealth.com/knowledge-centre/is-lemon-balm-good-for-the-skin#:~:text=times%20per%20day.-,Skincare,premature%20ageing%20if%20left%20unchecked.

8.     Shahsavari, K., Ardekani, M. R. S., Khanavi, M., Jamialahmadi, T., Iranshahi, M., & Hasanpour, M. (2024). Effects of Melissa officinalis (lemon balm) consumption on serum lipid profile: a meta-analysis of randomized controlled trials. BMC Complementary Medicine and Therapies, 24(1). https://doi.org/10.1186/s12906-024-04442-0

9.     https://studylib.net/doc/7608105/lemon-balm---longwood-herbal-task-force?

10.  https://hellopharmacist.com/drug-supplement-interactions/drug-herbal/lemon-balm-with-thyroid-hormone?

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