(NaturalHealth365) Most people know what it’s like to have the occasional poor night of sleep. But for 40 million Americans, sleep deprivation is a chronic nightly issue.  Today, we’ll focus on how lemon balm can help.

No doubt, you understand that long-term sleep problems can have significant effects on your health.  In fact, research has linked sleep disorders to difficulty losing weight and a greater risk of diseases like, cancer, dementia and unwanted accidents.

The problem is, many people end up reaching for sleeping pills as a “solution” to their difficulty falling or staying asleep.  Even worse, pills are often the only option their doctors recommend.

But, over-the-counter (and prescription) sleeping pills can become habit-forming and, like most drugs, come with a variety of ugly side effects.  Of course, the good news – which is our focus today, is that evidence points to plenty of natural solutions for better Zzzs, including lemon balm extract.

The science looks good about Lemon balm for sleep issues

Scientific evidence shows that lemon balm (Melissa officinalis) can help reduce scores of depression, anxiety, and stress. One study published in a 2011 volume of the Mediterranean Journal of Nutrition and Metabolism found that supplementing with lemon balm extract for 15 days significantly improved rates of anxiety, depression, and sleep quality.

These benefits were seen in people with mild-to-moderate anxiety and sleep disorders.  85% of the subjects (n = 20) saw “full remission” of their insomnia, and all subjects started sleeping better (they fell asleep faster and stayed asleep longer).

The mode of delivery in this study was tablet form, but lemon balm extract is also available in capsules, oil, teas, creams, and other types of topical ointments.

Struggling to sleep yourself?  Lemon balm extract could be the key ingredient missing from your nighttime routine.  A recommended dose is around 80 to 150 mg of lemon balm extract combined with 160 to 320 mg of valerian root.

And for what it’s worth, sleep and mood disorders aren’t the only thing lemon balm extract has been used for. Various levels of research support its use for treating cold sores, alleviating nausea and indigestion, and reducing agitation related to Alzheimer’s disease.

Discover additional ways to improve your sleep – naturally

Sleep is a highly biologically active state that our bodies need for regrowth, repair, and overall well-being.  In order to ensure you’re getting enough, why not try lemon balm extract or other natural herbs and supplements – which have been shown to promote sleep, rest, and relaxation.

For example, there’s chamomile tea, magnesium, valerian root, and the polyphenol known as honokiol.

Want more tips? The National Institute of Neurological Disorders and Stroke offers the following suggestions:

• Go to sleep and wake up at the same time every day – stick to a schedule.
• Make your room as dark as possible. Take out nightlights and install light block curtains. Simply wearing an eye mask may not be enough to elicit the total benefits of sleeping in a pitch black room.
• Take a hot bath or shower about 90 minutes before bed.
• Exercise daily, but not within an hour of hitting the hay.
• Minimize your exposure to artificial and blue lights within an hour or so before bed. Do something relaxing instead, like reading, drawing, or playing an instrument.

If any of these suggestions (or something else) helps you – please be sure to post a comment, below this article.  And, sleep well tonight.

Sources for this article include:

Lifeextension.com
Healthcommunities.com
NIH.gov
Medicalnewstoday.com
NINDS.gov