Our sleep quality can be affected by many factors. These may include stress, the food we eat and drink, the medication we take, the environment in which we sleep, problems at work or in the family, body ache, and many more. Due to this, we can experience insomnia, sleep apnea, or other sleep disorders. If we feel that our sleep issues are not severe enough to visit a doctor then we can try some herbal remedies that can help promote a good night’s sleep.
For people who suffer from difficulty in falling asleep or staying asleep, lemon balm can provide some help.
Lemon balm is a perennial herb wherein its leaves, with a mild lemon aroma, are being used to make natural medicines. It has sedative-like calming effects and can also help reduce the growth of some viruses. At present, lemon balm is used in traditional medicine as a digestive tonic and sleep aid.
According to experts, eugenol is the key ingredient behind lemon balm’s sleep-aid properties. Eugenol is a natural oily substance that has antibacterial, numbing, and pain-relieving effects. Aside from lemon balm, eugenol is also present in basil, clove oil, and cinnamon.
In a 2013 study in Complementary Therapies in Clinical Practice, it was discovered that around 80% of those who consume a concoction of valerian root extract and lemon balm experience significantly improve sleep quality than those who simply took a placebo.
One study has found that people with mild to moderate anxiety and sleep disturbances have experienced significant improvement after taking botanical herbs like lemon balm.
Furthermore, in a small human study, results showed that a 42% reduction in insomnia symptoms are experienced by participants who received 600 mg of lemon balm extract per day for 15 days.
In another study involving perimenopausal women struggling with disrupted sleep, results showed that there is a big difference with reduced levels of sleep disorders amongst the experimental group when compared to the placebo group.
How To Use Lemon Balm As A Sleeping Remedy?
We can have our own lemon balm sleeping remedy by making a tea. Simply soak the leaves in boiling water for around 10 minutes and drink it as a tea before bed. Consumption of it will help us wind down and ease into a restful sleep.