Back when I was a teenager – many years ago – I was lucky enough to be among the heaviest sleepers on the planet. It was so hard to rouse me, that I’m convinced a hurricane could tear through my bedroom and I’d still be blissfully unaware until I eventually woke up the next morning.
One day though – for reasons unknown to me – my guaranteed peaceful slumber was disrupted and it has never been the same since. Plagued by a variety of sleep-related issues – everything from tossing and turning as I restlessly try to fall asleep to constant disturbances throughout the night and unwelcome early wakeup calls (I’m talking pre-sunrise). As somebody who desperately needs at least eight hours of sleep to function like a normal human being – more is always welcome – this often leaves me anywhere from mildly irritated to manically delirious.
Taking matters into my own hands, I’ve tried just about every pill and potion on the market that claims to help with sleep issues. I’ve spoken before about the benefits of ingredients like shilajit and how it has tempered my tiredness during the day, but I’ve been in search of a solution to the root cause of my sleeplessness. After coming across lemon balm, I was intrigued to see if it was the answer I had been looking for.
Is the answer to a calmer life really this simple?
What is lemon balm?
If lemon balm sounds familiar, it’s probably because you’ve heard of this fairly common plant before. A member of the mint family, its lemon-scented leaves are used to create essential oils that can be used for anything from managing anxiety and aiding digestion to improving memory and combatting insomnia – the latter which I was hoping to target.
To get to the bottom of it, I began taking two Paused Zzzz Sleep Aid pills before bed – a blend of seven calming ingredients including ashwagandha, chamomile and magnesium – here’s what I found after over a month.
What does lemon balm do?
All the way back on night number one, I was oddly apprehensive about trying lemon balm. My past experiences of taking sleep supplements, particularly the first few nights, have included everything from extreme deep sleep that somehow doesn’t feel restful at all to vivid dreams that linger long after I’ve woken up the next day. Hesitant, I followed the instructions and took two capsules around an hour before bed – waiting to see what these supplements would hold in store for me.
Around 30 minutes later, I was surprised to feel a welcome wave of tiredness that would usually hit around 3am, never as ‘early’ as 10pm. Taking this as a good sign, I finished my bedtime routine and hit the hay with heavy eyes and a relaxed body – skipping my usual pre-sleep doomscroll. “Lemon balm works by gently calming the nervous system rather than acting as a strong sedative,” explains wellness expert Eda Gungor. “It’s thought to support calming neurotransmitters, helping to reduce mental overactivity and physical tension, which are often what keep people awake.” Rather than forcing sleep, “it helps create the right conditions for it, allowing the body to relax and the mind to quieten so sleep can come more naturally,” she adds.
I wish I had more to report on, but after closing my eyes and falling asleep, I woke up the next day, which sounds normal (and is), but is something I haven’t experienced for decades. Pleasantly surprised and full of energy to take on the day, according to Eda, lemon balm is perfect for people whose sleeplessness is connected to anxiety, overthinking or an emotionally heightened state when they’re trying to nod off – check, check and check! “In these cases, the body may be physically tired, but the nervous system is still alert,” she says. “Lemon balm helps support that transition into a more settled, restful state. It supports relaxation without feeling heavy, which is why it’s commonly used in blends and less likely to leave people feeling groggy the next day.”
What are the benefits of lemon balm?
After a few days of taking the supplement before bed, I found myself adjusting and soon the post-pill, pre-sleep wave of tiredness disappeared. Yet, despite the odd hiccup on weeks that were particularly stressful, I was surprised to find that it wasn’t a placebo effect and for the most part I was still sleeping uninterrupted until the next morning. Although I found myself often waking up before 7am (my alarm is set for 7:30am), it always felt like I was fresh and well-rested rather than being drowsy or sluggish.
“Lemon balm tends to sit somewhere in the middle when compared to other herbal options,” says Eda. “Valerian is typically more sedating, chamomile is milder and more soothing, while passionflower and lavender are often used when anxiety is more prominent.” If you’ve similarly experimented with sleep supplements before, you may find that lemon balm is a suitable alternative, but Eda says not everyone will be as lucky as me when it comes to noticing effects, so don’t be discouraged if it takes a little more time. “For more consistent improvements in sleep, it’s usually best to assess it over one to two weeks. It works well as short-term support during periods of stress, although it can be used for longer if needed,” she advises. “That said, it’s most effective when combined with good sleep habits rather than relied on as a long-term solution on its own.”
Who should not take lemon balm?
The good news is that almost everyone experiencing sleep issues can look at taking lemon balm supplements to help as “lemon balm is generally well tolerated,” according to Eda. “Occasionally, people may experience mild drowsiness, headaches, or digestive discomfort,” she continues, suggesting beginning with a lower dose and gradually increasing as the best way of introducing it into your nighttime routine.
Results of taking lemon balm
So, after taking lemon balm for around six weeks – what are the takeaways? I don’t want to jinx it, but it seems pretty safe at this stage to say that it has been a resounding success when it comes to overhauling my long-term sleep issues. While a good night’s sleep used to be few and far between – I had lost faith in sleeping completely uninterrupted ever again – the opposite has happened since I began taking lemon balm. Now, I find myself surprised to be suddenly awake at 3am instead of it being a given.
More importantly, I love that Paused Zzzz Sleep Aid is very cost-effective too compared to others I’ve tried – some that are three times the cost for the same amount of capsules – particularly considering they’ve now become a daily essential. On another note, as far as I can tell, there have been no side effects or other changes due to taking the supplements
While I’d love to wave a magic wand to fix all of the other people out there suffering from sleep issues, there is unfortunately no quick fix. Eda suggests trying other strategies first before reaching for supplements. “Simple practices like breathing exercises, gentle stretching, or journaling can help shift the body out of a stressed state,” she says. “Morning daylight exposure, limiting caffeine later in the day and keeping the bedroom cool and dark are equally important.”
In this case, lemon balm is proving to be the right fit for me, so I definitely plan to continue with my new bedtime routine. It has transformed my sleep quality; I’d be a fool not to!
