I Drank Lemon Balm Tea Every Night for a Month, and the Sleep Benefits Were Instant

After reading about the potential benefits of lemon balm tea (which…yes, I learned about via TikTok), I immediately added it to my Amazon cart to see if the herbal tea could be the newest addition to my sleepmaxxing routine.

I’ll always choose coffee over tea to get my day started, but when fall hits, a hot cup of caffeine-free tea becomes a staple in my evening wind-down. In the past I’ve gravitated toward stress-relieving, sleep-promoting “comforting blends” at the grocery store. So, basically anything featuring the Sleepytime Tea Bear.

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However, people have been so effusive about lemon balm tea that I had to find out for myself if the hype is real. Read on to hear more about my experience drinking lemon balm tea nightly for a month, as well as a breakdown of the potential health benefits according to doctors and a registered dietitian.

Lemon balm tea benefits

Lemon balm—or Melissa officinalis—is part of the mint family and known as a calming herb, so you’ll often find “relieves stress” prominently featured on your box of lemon balm tea. Lemon balm has also been used as far back as the Middle Ages to help with uncomfortable gas and bloating. Recently the herb has gained newfound attention thanks to claims on TikTok that it can “flatten your tummy” and even help with weight loss. (Insert raised eyebrow here.)

So is it legit? Here’s what the research and experts have to say.

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The good news: There is evidence to suggest that lemon balm can help relieve anxiety, says Dana Cohen, MD, an integrative medicine practitioner in New York City and co-author of Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration.

A 2021 meta-analysis found that lemon balm improved symptoms of anxiety and depression compared with a placebo, particularly for acute (a.k.a. short-term or situational) symptoms. A 2023 randomized, double-blind, placebo-controlled clinical trial found people who took tablets with lemon balm extract twice a day for three weeks experienced significant improvements in anxiety, stress, and overall mental wellbeing.

The not-so-good news: We still need more quality research. After all, it’s hard to compare a nightly cup of tea with taking an oral supplement twice a day.

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