Lemon balm is a garden herb with a fresh lemon scent, and many people drink it as an evening tea. If you are curious whether it can help with sleep, the research has some useful answers. Most of the sleep studies tested lemon balm together with valerian. Here we look at what those studies found, what studies of lemon balm alone found, how much is in Sleep Harmony, and what to know about safety.
In this article
From Anirva, the maker of Sleep Harmony. This article is general information, not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
- Lemon balm is a member of the mint family. It is used as a tea, in capsules and as an extract. [1]
- Most sleep studies combined it with valerian. In one trial, more women taking the combination reported better sleep than women taking a placebo. [4][5]
- Studies of lemon balm alone are small. They looked mainly at calm and stress, with some sleep measures. [6][7]
- Sleep Harmony contains 100 mg of lemon balm extract. This is less than the 600 mg used in the lemon-balm-alone studies. [8][6]
- Side effects appear to be uncommon. European regulators had received no reports of side effects at the time of their assessment. [2]
Facts at a glance
| Fact | Detail |
|---|---|
| Ingredient | Lemon balm extract, standardized to 5% rosmarinic acid [8] |
| Amount in Sleep Harmony | 100 mg a day, in 2 capsules [8] |
| Amounts studied | 160 mg with valerian, or 600 mg alone [5][6] |
| Kinds of evidence | One 1-month combination trial, two small single-herb studies [4][6][7] |
| Last reviewed | [DATE] |
What Is Lemon Balm?
Lemon balm (Melissa officinalis) is a member of the mint family. It originated in the Mediterranean region, south-central Europe and Central Asia. [1] People drink the dried leaves as a tea or take the herb in capsules. [1]
In Europe, the herbal medicines agency lists lemon balm leaf as a traditional herbal medicine for relief of mild stress and to aid sleep. [2] This status is based on at least 30 years of use, including 15 years in the European Union. [2] It is based on long-standing use rather than on strong clinical trial evidence.
How Might Lemon Balm Work?
Lemon balm contains several plant compounds, including rosmarinic acid, citral, oleanolic acid and ursolic acid. [3] Sleep Harmony's lemon balm extract is standardized to 5% rosmarinic acid. [8]
A 2024 review notes that animal and cell studies suggest lemon balm may act on several brain signaling pathways, including GABA, a calming messenger. [3] These findings come from the laboratory. They help explain why lemon balm is studied, but they do not show that it improves sleep in people.
What Studies of Lemon Balm With Valerian Found
Most sleep research on lemon balm has tested it together with valerian, another calming herb. These results describe the combination, not lemon balm alone.
A one-month trial in women aged 50 to 60
This trial included 100 women aged 50 to 60 who reported sleep problems. [4][5] Half took two capsules a day, each with 80 mg of lemon balm and 160 mg of valerian. The other half took a placebo, for one month. [3][5]
Sleep quality was measured with a standard sleep questionnaire. Sleep problems were lower in the combination group than in the placebo group. [4] In a conference report on the same trial, 36% of the combination group improved, compared with 8% of the placebo group. [5] The researchers did not report any side effects during or after the study. [5]
You can read more about valerian in our valerian pillar article.
What Studies of Lemon Balm Alone Found
The research on lemon balm alone is still growing, and the studies are small.
A 15-day study in adults with stress and sleep complaints
This 2011 study included 20 adults with stress and sleep complaints. [6] They took 600 mg of a lemon balm extract a day for 15 days. [6] There was no placebo group. [6]
Scores for sleep problems were 42% lower by the end of the study. [6] Without a placebo group, it is hard to know how much of this change came from lemon balm itself. The study was funded by the company that makes the extract. [6]
A single-dose study under lab stress
This 2004 study included 18 healthy adults. [7] On separate days, each person took a single 300 mg dose, a single 600 mg dose or a placebo. [7] They then completed a set of demanding computer tasks designed to cause stress. [7]
After the 600 mg dose, people rated themselves as calmer. [7] The researchers said the effects of lemon balm on stress deserve more study. [7] This study did not measure sleep.
Study summary
| Study | People | Amount a Day | Length | Main Result |
|---|---|---|---|---|
| Taavoni et al., 2013 [4][5] | 100 women aged 50–60 | 160 mg lemon balm + 320 mg valerian | 1 month | Fewer sleep problems vs. placebo; 36% vs. 8% improved. |
| Cases et al., 2011 [6] | 20 adults with stress and sleep complaints | 600 mg lemon balm | 15 days | Sleep-problem scores 42% lower; no placebo group; maker-funded. |
| Kennedy et al., 2004 [7] | 18 healthy adults | 300 or 600 mg (single dose) | 1 day each | Calmer after 600 mg under lab stress; sleep not measured. |
How Much Lemon Balm Is in Sleep Harmony Compared With the Studies?
Sleep Harmony's 100 mg is lower than the amounts in these studies. Sleep Harmony also contains valerian, at 100 mg, which is lower than the 320 mg in the combination trial. The studies did not test Sleep Harmony, so their results do not describe it.
| Source | Lemon Balm a Day | Notes |
|---|---|---|
| Sleep Harmony (2 capsules) | 100 mg extract | 5% rosmarinic acid; also contains 100 mg valerian [8] |
| Valerian combination trial | 160 mg | With 320 mg valerian [4][5] |
| Lemon-balm-alone studies | 600 mg | 300 mg also tested as a single dose [6][7] |
14 ingredients, including 100 mg of lemon balm extract
Sleep Harmony is a nightly two-capsule supplement that pairs lemon balm with valerian, melatonin, magnesium, L-theanine, ashwagandha and three probiotics. Every ingredient is listed on the label.
See Sleep HarmonySafety and Interactions
The European agency had received no reports of side effects from lemon balm medicines at the time of its assessment. [2] A 2024 review found that most trials did not report any side effects, or any serious ones. [3]
Cleveland Clinic notes that some people may have headache, dizziness or an upset stomach. [1] It also notes that one or two cups of tea a day is likely safe. [1] Because lemon balm is used to aid sleep, people who take medicines that cause drowsiness may want to check with a pharmacist.
Lemon Balm Is One Part of Sleep Harmony
Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula. We chose ingredients that have each been studied for relaxation and sleep. Lemon balm is one of them.
Sleep Harmony has not been clinically tested as a finished product. For this reason, we cannot say how its ingredients work together. The studies in this article tested lemon balm alone or with valerian, and their results describe those products.
If you take Sleep Harmony, you are not relying on lemon balm alone. It is one of 14 ingredients in each serving.
If You Are Deciding
Many people enjoy lemon balm tea as part of an evening routine. Cleveland Clinic suggests a steady sleep schedule, less caffeine and alcohol, and a cool, dark bedroom. [9]
If you would like to try Sleep Harmony, the directions are two capsules 30 to 60 minutes before bedtime. [8]
The Short Version
Lemon balm is a mint-family herb with a long history as a calming tea. Most sleep studies tested it with valerian, and one trial found fewer sleep problems than with placebo. Studies of lemon balm alone are small. Sleep Harmony contains 100 mg, which is lower than the studied amounts, alongside 13 other ingredients.
Frequently Asked Questions
Does lemon balm help you sleep?
How much lemon balm is used for sleep?
Is lemon balm tea good for sleep?
Why is lemon balm often combined with valerian?
Does lemon balm help with stress?
How long does lemon balm take to work?
What are the side effects of lemon balm?
Is lemon balm safe to take every night?
References
- Daw M (expert). Lemon balm: benefits and uses. Cleveland Clinic Health Essentials. March 7, 2025. https://health.clevelandclinic.org/lemon-balm-benefits
- European Medicines Agency. Melissae folium (melissa leaf): herbal medicine summary for the public. https://www.ema.europa.eu/en/medicines/herbal/melissae-folium
- Mathews IM, Eastwood J, Lamport DJ, et al. Clinical efficacy and tolerability of lemon balm (Melissa officinalis L.) in psychological well-being: a review. Nutrients. 2024;16(20):3545. doi:10.3390/nu16203545.
- Taavoni S, Nazem Ekbatani N, Haghani H. Valerian/lemon balm use for sleep disorders during menopause. Complement Ther Clin Pract. 2013;19(4):193–196. doi:10.1016/j.ctcp.2013.07.002. PMID: 24199972.
- Taavoni S, Ekbatani NN, Haghani H. Effect of valerian and lemon balm combined capsules on postmenopausal sleep disorder: a triple-blind randomized placebo-control clinical trial (conference abstract). Eur Psychiatry. 2015;30(S1). doi:10.1016/S0924-9338(15)31376-6.
- Cases J, Ibarra A, Feuillère N, et al. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutr Metab. 2011;4(3):211–218. doi:10.1007/s12349-010-0045-4. PMID: 22207903.
- Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosom Med. 2004;66(4):607–613.
- Anirva. Sleep Harmony with Probiotics: Supplement Facts label and product page. https://anirva.com/products/sleep-harmony (accessed September 30, 2026).
- Umeda N (expert). Does magnesium help you sleep better? Cleveland Clinic Health Essentials. September 4, 2026. https://health.clevelandclinic.org/does-magnesium-help-you-sleep/
