Insomnia affects between 30 to 40 percent of Americans each year, according to the National Sleep Foundation. Over-the-counter and prescription sleep aids carry the risk of unpleasant and even dangerous side effects. The U.S. Food and Drug Administration warns that prescription medications may cause allergic reactions such as facial swelling and the inability to breathe. Some patients exhibit complex behaviors while sleeping, including driving, eating and having sex, notes the FDA. In contrast, lemon balm is a gentle, relatively safe alternative.
Basics
Medicinal use of the Melissa officinalis plant--lemon balm--dates back to the Middle Ages. The herb, which is classified as part of the mint family, originally came from Europe but is now common worldwide. Its uses range from treating oral herpes to soothing upset stomachs, according to the University of Maryland Medical Center or UMMC.
The National Sleep Foundation defines insomnia as the inability to fall or stay asleep. Stress and other health conditions may contribute to or cause insomnia. If you suffer from disordered sleep, speak to a health care professional before trying home or herbal remedies. A professional can determine if an underlying ailment is the cause of your sleep problems.
Function
Terpenes are the active constituents that makes lemon balm an effective treatment for insomnia. These form part of the volatile oil that gives lemon balm its slightly sweet and tangy smell, reports the University of Michigan Health System. While other plants may possess more terpenes, it is the combination of chemicals in lemon balm that make it so effective, according to "The Green Pharmacy Herbal Handbook." These include citronellal, citral, citronellol and geraniol.
Types
Lemon balm supplements come in a variety of forms: dried leaves, capsules, tinctures, oils and extracts. You can also boil it into tea or purchase pre-made teas. "The Green Pharmacy Herbal Handbook" recommends drinking tea made with dried lemon balm as a sleep aid.
The herb is particularly helpful when mixed with other herbs. One study published in "Fitoterapia" by A. Cerny and K. Schmid, found that lemon balm and valerian taken together induced a higher quality of sleep in patients, according to the Science Direct website.
Dosage Information
Before taking any herbal remedy, speak with a health care practitioner for warnings and dosage information tailored to your particular needs, as this information is not intended as advice.
The UMMC website recommends taking 300 to 500 mg of dried lemon balm a day for difficulty sleeping. Three daily doses of 2 to 3 ml of lemon balm tincture, or three applications a day of topical lemon balm should suffice. If you prefer lemon balm tea, steep 1.5 to 4.5 grams of dried herb, drinking up to four cups a day.
Precautions
Lemon balm has few side effects, but women who are pregnant or breastfeeding should avoid taking it. Those using sedatives or medication for thyroid should also take caution before using lemon balm, since the herb may interfere with those medications, warns the UMMC.
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