Sleep Health: Lemon Balm
Sleep Health: Lemon Balm
A Nootropic or a Sleep Aid?
As we know, nootropics can have multiple functions. To classify as a nootropic, the substance needs to provide cognitive benefits. However, the benefits do not need to stop there. Melissa officinalis (Lemon Balm) is classified as a nootropic and has been traditionally used to improve mood and cognitive function. But it also provides other benefits for sleep, relaxation, and stress support.
Lemon Balm is a member of the mint family and is native to the Mediterranean, Middle East, and Central Asia. Now, it grows throughout the world, including North America. It is commonly used in teas, aromatherapy, supplements, and gummies. With its many functional benefits, it is also gaining more popularity in beverages.
Lemon Balm is most studied for its ability to increase relaxation and sedation. Studies have shown that it helps reduce anxiety, stress, and alertness; and increases a sense of calm. These factors contribute to Lemon Balm’s ability to be used as a natural sleep aid. Studies have shown that Lemon Balm helps reduce the time to fall asleep. It is most effective when taken 30 to 60 minutes before bed.
As a nootropic, Lemon Balm has been traditionally used to improve cognitive function. However, actual scientific studies are mixed. Some studies show that lemon balm improves concentration, while others credit its sedative effects as doing the opposite. Lemon Balm has also been studied to aid in the treatment of PMS and cramps in women. Additionally, Lemon Balm might help treat herpes and cold sores; ease pain and discomfort from indigestion; and decrease nausea, headaches, and toothaches. Lemon Balm contains a chemical called rosmarinic acid, which is a strong antioxidant. As an antioxidant, it decreases signs of oxidative damage. (Oxidative damage occurs to the body daily because of the sun, pollution, and other environmental factors. Oxidative damage influences signs of aging.)
Lemon Balm has an effective dosage between 300 and 1200 milligrams, with the higher dosages giving more noticeable benefits. These dosage amounts are for lemon balm powder. Dosages for Lemon Balm extract vary, depending on the type of extract. For example, a 5:1 extract has a minimum effective dose of 60 milligrams; a 10:1 extract has a minimum effective dose of 30 milligrams, etc. Most beverages will include the extract (like the one previously reviewed). Aromatherapy and tea options will usually contain either the powdered or extract form. Most sleep supplements include lemon balm as part of a blend with other homeopathic sleep aids. Be cautious when taking these products as the companies do not have to list out the amounts of the individual ingredients in a blend.
Where have you seen lemon balm (if at all)? Let us know below!