Benefits of Lemon Balm Tea for Anxiety and Sleep
Lemon balm tea may provide modest benefits for anxiety and sleep, but should be used with caution due to its potential for additive CNS depression when combined with sedatives or alcohol.
Mechanism of Action
Lemon balm (Melissa officinalis) contains active compounds that appear to interact with the central nervous system in several ways:
- Exhibits binding properties to both nicotinic and muscarinic receptors in human cerebral cortex tissue 1
- May modulate anxiety-related symptoms through effects on voltage-gated calcium channels or muscarinic receptors 2
- Contains citronellal, which may contribute to its anxiolytic effects, though the whole essential oil appears more effective than this single compound alone 3
Evidence for Anxiety Reduction
Lemon balm has demonstrated anxiolytic properties in several studies:
- In animal models, lemon balm essential oil showed significant anxiolytic potential across multiple experimental settings 3
- A combination of lemon balm and valerian (600mg dose) ameliorated negative effects of laboratory-induced stress on anxiety ratings in humans 4
- Higher doses of lemon balm (1600mg) increased self-reported "calmness" in human subjects 1
However, it's important to note that:
- Higher doses (1800mg) of lemon balm combined with valerian actually increased anxiety in some testing sessions 4
- The Society for Integrative Oncology-ASCO guideline notes that a trial of chamomile tea (a similar herbal tea) showed negative results for anxiety in cancer patients 5
Evidence for Sleep Improvement
- A study of menopausal women with sleep disorders found that valerian/lemon balm supplementation significantly reduced sleep disorder symptoms compared to placebo 6
- Higher doses of lemon balm (1600mg) improved memory performance while increasing calmness 1
Safety Considerations
The Society for Perioperative Assessment and Quality Improvement (SPAQI) consensus statement recommends:
- Holding lemon balm for 2 weeks before surgery due to evidence suggesting that the combination of lemon balm with sedatives or alcohol may result in additive CNS depression 5
This caution is important to consider when using lemon balm alongside:
- Prescription sleep medications
- Benzodiazepines
- Alcohol
- Other sedating herbs or supplements
Alternative Options for Sleep and Anxiety
For those seeking evidence-based approaches to anxiety and sleep:
- Cognitive Behavioral Therapy for Insomnia (CBT-I) is recommended as first-line treatment for insomnia 7
- Melatonin has stronger evidence for sleep improvement and is considered safe to continue even during the perioperative period 5
- Passionflower has been studied in the perioperative setting and demonstrated anxiety reduction with a good safety profile 5
- Regular physical activity improves sleep quality, duration, and efficiency 5
Practical Recommendations
If using lemon balm tea for anxiety or sleep:
- Start with a single cup in the evening
- Avoid combining with sedative medications or alcohol
- Discontinue use at least 2 weeks before any surgical procedures
- Consider alternatives with stronger evidence if significant sleep or anxiety issues persist
- Consult with a healthcare provider if you have any underlying health conditions or take medications
Remember that while lemon balm tea may provide modest benefits for anxiety and sleep, it should be part of a broader approach that includes good sleep hygiene practices and appropriate medical care for significant anxiety or sleep disorders.