Can Lemon Balm Calm Anxiety and Improve Sleep?

Small trials and a 2021 review suggest lemon balm may ease anxiety and help some people sleep. The evidence is limited and mixed.

Published October 2026

Short answer

Early, limited evidence: lemon balm may ease anxiety, and some sleep trials are positive, but results depend on the product used. Evidence grade C (Limited). Meta-analysis of randomised trials for anxiety plus small trials for sleep; downgraded for heterogeneity, small trials and industry links.

Key takeaways

A 2021 meta-analysis of randomised trials found lemon balm lowered anxiety scores more than placebo [1].
In a 2024 crossover trial of 30 adults, a standardised lemon balm extract lowered insomnia scores by about 3 points more than placebo [2].
A 2024 trial of a blend containing lemon balm found no better sleep than placebo [3].
The trials are small and short, and the 2021 review's authors warned that results varied widely between studies [1].

The short version

Lemon balm may help calm anxiety, and a few small trials suggest it can help people sleep. The evidence is limited and mixed. A 2021 review of randomised trials found lemon balm lowered anxiety scores more than placebo [1]. For sleep, the result depends on the product: a standardised lemon balm extract helped in one small trial [2], but a blend containing it did not [3].

What the studies show

A 2021 meta-analysis pooled trials of lemon balm for anxiety and depression. Lemon balm lowered anxiety scores and depression scores compared with placebo, though the depression effect was smaller [1].

In 80 people with chronic stable angina, 3 g a day of lemon balm capsules for 8 weeks lowered scores for depression, anxiety, stress and sleep problems more than placebo [4].

In 60 adults with type 2 diabetes and depression, 700 mg a day of lemon balm extract for 12 weeks lowered depression and anxiety scores more than placebo [5].

In 68 people on dialysis, breathing in lemon balm essential oil three times a week for a month reduced anxiety more than a control oil [6].

For sleep, a crossover trial of 30 adults found a standardised lemon balm extract (400 mg a day, two weeks at a time) lowered Insomnia Severity Index scores by about 3 points more than placebo [2]. In 67 adults with insomnia, a capsule combining lemon balm with Nepeta menthoides improved insomnia, anxiety and low mood over four weeks [7]. A valerian and lemon balm blend also improved sleep in 100 women going through menopause [8].

Not every trial agreed. A 2024 trial of 64 adults with impaired sleep gave a capsule of lemon balm, valerian, saffron and L-theanine. It did not improve sleep more than placebo [3].

Lemon balm essential oil did not reduce agitation in nursing-home residents, with or without dementia, more than placebo [9]. In 55 adults who finished a 14-day trial, lemon balm leaf extract reduced palpitation episodes and the number of anxious patients compared with placebo [10].

The nuances

Most trials tested lemon balm in a blend with another herb, so the results may not apply to lemon balm alone [8][7]. The 2021 review's authors noted high variation between trials and a small number of studies [1].

The product matters. The main sleep trial used a branded extract (Phytosome), and its co-authors are linked to the company that makes it [2]. A 2024 review of lemon balm was funded by Givaudan France Naturals [11].

The doses and forms differ widely: capsules, extracts, essential oil for breathing in, and blends [2][6][4]. Earlier human results were inconsistent, possibly because the active compounds in lemon balm are poorly absorbed [2].

What this means for you

The studies suggest lemon balm may ease anxiety, but the benefit is uncertain and the trials are small [1]. Sleep results are mixed.

Side effects were not serious in several trials [1][10][12].

We found no human studies on pregnancy, breastfeeding, or interactions with sedatives, antidepressants, blood pressure or diabetes medicines. In cell tests, lemon balm extract blocked thyroid-stimulating hormone from reaching its receptor [13], but no human thyroid studies were found. If you take any medicine, are pregnant, or have a thyroid, liver or kidney condition, talk to your doctor or pharmacist before trying lemon balm. The lemon balm topic page has the full safety section.

Go deeper

Lemon Balm — Lemon balm may ease anxiety symptoms, with a 2021 meta-analysis of randomised trials finding lower anxiety scores than placebo.