There are many sleep supplements available, but they don’t all affect the body and the mechanisms that regulate sleep in the same way. Among the most well-known are certainly those containing melatonin, magnesium-based supplements (provided the right forms are chosen) and a wide range of formulas combining various plant extracts, such as ashwagandha, valerian, saffron, passionflower and chamomile that may have positive effects on mood regulation, the biological clock and restlessness. Among the latter, one of the most interesting—albeit lesser-known—options is lemon balm, which stands out for its relaxing and sedative properties.
Almost always found in evening herbal teas, lemon balm is one of the natural extracts that has attracted the most attention from the scientific community regarding its potential beneficial effects on the nervous system. It's a perennial herb belonging to the Lamiaceae family—like mint—native to the Mediterranean scrubland, with a very long tradition in herbal medicine.
Mentioned in documents dating back to around 300 B.C. and later to 50–80 B.C., it is listed as one of the preferred remedies for treating digestive problems, sleep disorders and low mood, as well as skin inflammations and wounds. Even today, it continues to be used in herbal teas, tinctures, essential oils and dietary supplements, with its use recognised by various international pharmacopoeias, including the British, European and Iranian pharmacopoeias (source: NIH).
The benefits of lemon balm in supplements
The reason lemon balm has been valued for so long lies in the variety of beneficial compounds found in its extract. First and foremost is rosmarinic acid, an antioxidant polyphenol present in higher concentrations than the others and which, for this reason, has become the primary biomarker for the standardisation and quality control of plants used in herbal medicine. Along with it are other phenolic compounds and flavonoids such as caffeic acid, luteolin, quercetin and apigenin, known for their anti-inflammatory, neuroprotective and antioxidant properties. It also has antimicrobial and anti-inflammatory triterpenes, such as ursolic acid and oleanolic acid and other plant metabolites.
The interaction of these substances has led researchers to observe a range of benefits associated with lemon balm consumption, including when taken as a supplement. The most evident and well-supported benefit relates to the regulation of the nervous system, which accounts for the calming and antidepressant properties attributed to the plant. In particular, rosmarinic acid has been shown to enhance the activity of GABA, a neurotransmitter responsible for inhibiting the nervous system, thereby reducing its transamination and, consequently, its degradation. This property is what makes lemon balm so valuable as a natural aid for relaxation and sleep, since more efficient GABAergic activity can help reduce the neuronal hyperactivity associated with anxiety and stress. Consequently, this also leads to an improvement in psychological wellbeing and mood.
The combination of phenolic acids and flavonoids, on the other hand, promotes significant antioxidant activity, which counteracts free radicals and cellular degeneration, in addition to anti-inflammatory effects, which are equally important for reducing inflammation. These specific properties also have positive effects on the health of the gut microbiota, where they are thought to inhibit the proliferation of harmful bacteria and stimulate the growth of beneficial ones, which are essential for a balanced gut flora.
Do lemon balm supplements for sleep really work?
Although lemon balm has been used for over two millennia, there's still limited scientific evidence to sufficiently support its health benefits for humans. In most cases, the available data comes from preclinical studies and largely preliminary tests. The only area where experts are in agreement—as confirmed by a study published in 2026—concerns its potential effectiveness in treating anxiety and stress and its associated benefits in improving sleep quality and mood.