Improve Mood And Cognitive Function
Research in 2021 suggests that lemon balm may benefit mood and cognitive performance. The study demonstrated that treatment with lemon balm led to improvements in tasks involving memory, concentration, and mathematics.
The findings suggest that lemon balm may be effective in improving anxiety and symptoms of depression in some people. However, the researchers note that further high quality studies are needed to firmly establish the clinical efficacy of the lemon balm. These findings also relate to lemon balm supplements not lemon balm tea.
Another study also demonstrated that chronic administration oflemon balm stress-related effects. Further studies should incorporate a placebo and investigate physiological stress markers.
How Do You Know Youre Buying Quality Tea
You can recognize good quality tea by the shape of the tea leaves, flower buds, or herbs. Lower quality tea is often crumbled or powdered.
Good quality herbal tea, on the other hand, will more closely resemble a dried bouquet. This means youll probably see pieces of fruit, plants, or flowers in your tea.
Dried herbs and flowers should have some weight and color to them, along with a fragrance not unlike the fresh plant. Old, low quality herbs feel lightweight, and they probably wont have as much fragrance or taste.
Your tea doesnt have to be top-tier to get the job done, of course, so dont feel bad about sticking to your favorite stash or Celestial Seasonings blend we drink them, too!
How Long Do You Steep Lemon Balm Leaves
This is a tricky question to answer because we all like our infusions differently. That goes for all teas. You might like your infusions strong and bitter or mild and fragrant.
I recommend steeping the lemon balm leaves for one minute and taste the tea. You can soak them a bit more if you want a more intense infusion. Theres no right or wrong answer here.
The same goes for the sweetness. Sometimes I enjoy my infusion sans-sugar, while others I make it extra sweet.
Heres a final tip. Brew the lemon balm tea and chill it in the fridge for a lovely lemon balm iced tea!
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May Improve Overall Sleep & Reduce Anxiety
Numerous studies show that lemon balm may help improve sleep and reduce anxiety. In fact, its one of the best herbs for anxiety.
An eight-week study of 80 participants demonstrated that supplementing with lemon balm was beneficial for patients experiencing sleeping issues and anxiety. The results showed improved sleep quality, sleep efficiency, sleep duration, and decreased depression, anxiety, and stress.
Another study conducted on hospitalized burn patients showed improved sleep quality and decreased anxiety and depression when given lemon balm tea twice per day.
Several clinical studies have tested lemon balm in combination with other herbs as a treatment to improve sleep, anxiety, and depression.
Another study using lemon balm and valerian evaluated menopausal women who experienced sleeping issues. Results indicated that this herbal combination could help promote sleep and improve overall sleep quality.
The combination of lemon balm extract with the addition of asparagus extract, saffron extract, vitamin C, vitamin E, and zinc in a study showed significant improvements in several sleep areas, including falling asleep, night-time awakening, overall sleep quality, feeling refreshed upon waking, and daytime functioning.
Lemon Balm Tea To Help You Sleep
Lemon Balm is an herbal nervine. A nervine is an herb that works on helping the nervous system combat stress and nervous exhaustion. Lemon balm is calming and soothes the nerves. It helps the body to naturally relax. Lemon balm contains active herbal ingredients that act as an antispasmodic. Antispasmodics are used to relax smooth muscle tissues in the body.
Lemon balm tea makes a wonderful bed time tea for adults or children. Due its natural chemicals, having a cup of lemon balm tea before bed can lull you into a beneficial nights sleep. In order to have more energy, one must get a good nights sleep.
Note: Lemon balm is a member of the mint family Lamiaceae. It should not be confused with Bee Balm which is in the Mondara species of plants
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Other Herbs For Sleep Disorders
The traditional use coupled with the scientific studies conducted on lemon balm for sleep disorders has shown the effectiveness of this valuable herb as a sedative with no reported side effects, consequently validating its use as a safe, complementary therapy.
It May Help Ease Headache Pain
Lemon balm may also be useful in treating headaches, especially if theyre happening as a result of stress. Its relaxing properties can help you to unwind, release tension, and relax your muscles. Its also though that ingesting the herb can help to open up and relax tight blood vessels, which can contribute to headaches.
How to use: If you experience recurrent headaches, you may find it beneficial take 300 to 600 mg of lemon balm up to three times per day. This will allow the herb to get into your system well before a headache develops. You can take a higher dose if you feel a headache developing.
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It’s Great For Heart Health
A 2020 analysis of seven randomized control trials found lemon balm can help lower total cholesterol and systolic blood pressure, which promotes better heart health. âResearchers suspect these benefits are thanks to active phytochemicals in lemon balm like triterpenes, flavonols and phenolic acid,â explains LaVardera.
LaVardera reminds us that, while lemon balm is generally safe for most people, if you take any medications that may interact with herbs itâs best practice to check with your doctor before trying something new.
Benefits Of Lemon Balm For Nausea And Indigestion
Struggling with nausea, vomiting, colic, indigestion, heartburn, constipation or gas? Lemon balm has been historically used as a natural alternative to medications for digestive relief. It can be made into a tea or tincture to help settle an upset stomach. Lemon balm is in the mint family and can help settle your stomach naturally. Researchers also discovered that lemon balm can help treat impaired epithelial secretion for the relief of constipation. This makes lemon balm a great natural alternative to medications for upset stomachs.
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Make This Fresh Herbal Tea For Insomnia
Cancer And Lemon Balm
Lemon balm has high antiproliferative and antioxidant capacities and can help fight free radicals. It extract has an inhibitory effect on breast cancer cells and colon cancer cells. Lemon balm was determined by researchers to be a therapeutic alternative or adjunct to more traditional treatments for cancer, such as chemotherapy. Another study examined lemon balms effect on oxidative damage from radiation and found an improvement in the antioxidant capacity of the cells. Lemon balm was found to be protective against oxidative stress from radiation.
Topical lemon balm is helpful for counteracting UV radiation effects such as photoaging and skin cancer. UVB radiation can lead to oxidative stress, inflammation, and DNA damage. Lemon balm has a protective effect against these conditions related to sunlight exposure.
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Lemon Balm For Sleepless
If you do not have all those herbs above and you can get only one single of them, my suggestion will be the lemon balm.
The lemon balm itself is the best helper to sleep. Although a mix of herbs like I told you above will be better, a single lemon balm will be very helpful too.
Get a glass of boiled water and put a teaspoon of lemon balm into it and let it brew for 5 minutes. Its recommended to drink half an hour before going to sleep.
How Does Lemon Balm Help In The Treatment Of Cancer
Lemon balm leaf tea helps prevent cancer. Herbal tea induces apoptosis of cancer cells. This makes it an effective natural remedy for cancer. The action of apoptosis is triggered by antioxidant flavonoids, which help prevent metastasis and retard the growth and spread of malignant tumors.
How does lemon balm tea help with sleep?
Lemon balm tea is a very effective sedative and is particularly beneficial for sleep when consumed before going to bed. For the natural treatment of insomnia and parasomnia, drinking lemon balm tea helps induce deep, sound sleep. The tea helps regulate a persons sleep pattern and causes a fixed sleep cycle. 5.
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Lemon Balm For Anxiety And Sleep
Health & Wellness
Well hello again little duckies. Day 5 of my 100 Day Project and Im learning quite a bit so far.
One of the things Im learning is that I actually can make it a priority to write every day, no matter what. Its really interesting the way our minds can convince us of why we cant reach our goals.
But all it takes is making a decision one time, which takes the am I going to do it or not decision anxiety out of the picture completely. Once you commit to something, and really commit to it fully, it just becomes another thing you do in your day like making a meal or brushing your teeth. You just make the time to do it. Although I will say that writing does take me a little bit longer than cooking or brushing my teeth. 🙂 Even for a short blog post, it usually takes me at least a few hours to write and get it published.
Moving on to todays topic, its an exciting and important one.
What Teas Are Good For Sleep
Herbal tea is a popular choice for sleep because it has little or no caffeine in it as opposed to something like black tea, which is almost as caffeinated as coffee. Below Ill share a list of my favorite nighttime teas, many of which in addition to helping you sleep, have other health benefits.
Note: While these teas have been shown to have a positive effect on sleep and relaxation, the research is continually evolving and well report more here as we continue to explore teas full effect on your sleep.
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Does Lemon Balm Make You Sleepy
Lemon balm can cause drowsiness and drowsiness. Drugs that cause drowsiness are called sedatives. Taking lemon balm with sedatives can cause too much drowsiness.
Is lemon balm bad for the liver?
High concentrations of flavonoids have been shown to increase the production of reactive oxygen species through auto-oxidation . These cases show that the consumption of high doses of hydroalcoholic extract of lemon balm over a short period of time causes toxic effects on liver cells.
One Amazing Herbal Tea For Insomnia
Its ability to promote calm makes Lemon balm tea an ideal herbal tea for insomnia and sleeping disorders. Lemon balm tea has been widely used as a traditinal medicinal sleep tea for centuries.
In fact the use of Lemon balm herbal tea as a solution for insomnia goes back some 2000 years when it was mentioned by the Greek and Romans in their writings.
Way back then it was believed that this tea was helpful in calming anxiety, relieving depression, and helping to provide a good night sleep. But what is Lemon balm?
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Will Bedtime Tea Help My Insomnia
Bedtime tea can help you relax before bed and reduce stress and anxiety, which could improve sleep quality.
However, while bedtime tea may be beneficial for mild sleep issues, note that it should not be considered a cure-all for severe insomnia or other sleep difficulties .
Instead, try enjoying a cup of bedtime tea as part of your nightly routine and be sure to practice other healthy sleep habits, like setting a regular sleep schedule, minimizing the use of electronic devices before bed, and limiting caffeine intake.
Do You Have To Pay A Lot For Good Tea
Fancy teas can get a little expensive, but in some cases, higher price can suggest a better grade of tea.
Higher quality teas and herbs tend to cost more to produce and harvest. Organic, responsibly sourced, and fair trade teas all tend to cost more than your average grocery store tea bags. But their higher price tag helps ensure sustainable production and fair wages for farmers.
You absolutely can find quality teas at reasonable prices, however, especially if you buy your tea in bulk.
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What If It Doesnt Help Me Sleep
It may be time to call in reinforcements.
Consider your overall sleep hygiene. Do what you can to make your sleep environment as cool, dark, and quiet as possible. And try to make sure youre not eaten up with stress and anxiety when your head hits the pillow yoga or meditation may help.
If youre still having issues, consider making an appointment with a healthcare professional.
Lemon Balm For Anxiety And Stress
It is good as a single herb for anxiety and stress, but can also be used in combination with other calming herbs such as Valerian, Catnip, Lavender, or Passionflower. If mixed with Valerian or Passionflower, you should not use any other sleep inducing medication such as Valium. For anxiety, it works best to take 3-4 cups per day for 2 weeks to allow the lemon balm to take effect. Remember that herbs can be medicinal and you should contact an expert with any questions about interactions.
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Where To Get Lemon Balm
Option 1: Grow Your Own
I highly recommend growing your own lemon balm, either in a medicinal herb garden or a perennial bed. Its bright green leaves make it a beautiful accent plant, and as with most other mints it requires very little care beyond trying to keep it under control.
Lemon balm doesnt spread as aggressively as common mint, but those in warmer climates report that it can be a bit invasive if you dont keep vigilant about cutting it back before it flowers.
If you want to grow lemon balm in your garden, I recommend getting a plant division from a fellow gardener to get you started . If you dont have any plant donors in your area, you can buy a starter plant or a seed packet, which will contain far more lemon balm seeds than youll ever need. Be sure to share them with other herb-loving gardeners.
The flavor of lemon balm tea made from fresh lemon balm leaves rather than dried is brighter and more lemony, but both are very tasty. I make the most of the fresh lemon balm during our not very long growing season and rely on dried lemon balm the rest of the year.
If I had surplus lemon balm, I would dry my own, but I use everything I can grow fresh. Heres what to know about preserving herbs if you want to try.
Option 2: Buy Dried Lemon Balm Leaf
If you prefer the ease of teabags, Traditional Medicinals makes a bagged lemon balm tea.
Clipper makes some other exceptional teas as well. Im partial to their black teas, and their decaf coffee is also excellent!
Sexual Dysfunction In Women And The Role Of Lemon Balm
Female sexual dysfunction is a very prevalent health problem which affects 25 to 65% of women. 43% of American women struggle with low libido. This is especially true in older women as hormone levels change. Sexual dysfunction can affect emotional well-being, communication with partners and overall quality of life. Lemon balm extract improved desire in women with hypoactive sexual desire disorder and had beneficial effects on sexual arousal, lubrication, orgasm, satisfaction and pain domains of the sexual dysfunction in women and may be used as an effective and safe therapy in female sexual dysfunction.
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Does Lemon Balm Have Any Side Effects
Side effects are usually mild and may include increased appetite, nausea, vomiting, abdominal pain, dizziness, and wheezing. Not enough is known about the safety of lemon balm when used long term. When applied to the skin: Lemon balm is POSSIBLY SAFE for adults in medicinal amounts. This can cause skin irritation.
What To Do For Good Sleep
Having a good sleep, before anything else, is depended on a persons mental state. Sleeping is a matter of brain thinking and what you have to do for good sleep is to control your mind.
A busy brain with credits, debits, frustrations, and other problems will cause stress and make it difficult to sleep. So try not to think about them, and relax your mind, that will be the best way to sleep.
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The Benefits Of Lemon Balm For Sleep And Calm
Rachel Bartholomew BA , Dip ION, mBANT, CNHC, GHWon 11th December 2020
During times when stress, anxiety and uncertainty are at an all-time high natural ingredients that have the power to support restful sleep, calm and relaxation are likely at the top of everyones wish list! The good news is that there are many valuable nutrients and botanicals that have the power to support the calmer side of life. One thats perhaps lesser known is lemon balm – a popular culinary herb found in kitchen gardens everywhere, and yet with therapeutic properties that most people are completely unaware of. In this article, we take a tiptoeing peep at the calming, relaxing, helping you drift off to sleep properties of lovely lemon balm and round off with a simple recipe you can use to add more into your diet thats if you havent already drifted off by then!
A bit about lemon balmOfficially known as Melissa officinalis, lemon balm is a citrus-scented herb which is a common feature of kitchen gardens, and widely revered for its many culinary and therapeutic uses. It is actually a member of the mint family and has small pale-yellowish flowers that are filled with nectar and attract honeybees. Melissa is actually the Greek word for honeybee!
Additional research has also demonstrated potential benefits for mood, cognitive performance, neuro-protection and restlessness.2-4