Lemon Balm vs Valerian for Sleep: Which One Fits Your Night
Some nights the mind will not settle; other nights the body feels tired yet sleep stays out of reach. In those moments I reach for two classic allies that work in different ways: lemon balm and valerian. Below I compare their strengths, show you exactly how to use each one, and offer a simple recipe you can try tonight. I keep claims honest and grounded in the best available research, including what federal agencies and recent trials say about these herbs. Reviews rate valerian’s results as inconsistent, and newer studies suggest certain lemon balm extracts may help some people. For expectations and safety, see the NCCIH overview on valerian, a 2024 umbrella review of valerian evidence, and a recent randomized trial of a lemon balm phytosome extract (Valente 2024; Di Pierro 2024).
The bottom line up front
- Start with lemon balm if a busy mind keeps you up or you tend to worry at bedtime.
- Consider valerian if your main issue is slow sleep onset even when you feel tired.
- Some people do better with a lower dose of each together, though combination results vary by formula; one example in menopausal women used lemon balm with valerian and improved sleep scores (Taavoni 2013).
What the research actually says
Valerian. Broad evidence reviews describe mixed results. A 2024 umbrella review of systematic reviews concluded there was no convincing efficacy signal for insomnia outcomes while safety was generally good (Valente 2024). U.S. federal guidance likewise notes inconsistent findings and advises against valerian for chronic insomnia in adults (NCCIH).
Lemon balm. The research base is smaller but more recent. A 2024 double-blind trial of a specialized lemon balm phytosome reported improved sleep quality in adults with insomnia symptoms (Di Pierro 2024). Results reflect an enhanced-bioavailability extract, not a standard kitchen cup. In practice, classic lemon balm tea helps many people relax; certain extracts may offer more, but not every form will act the same.
Combinations. Some small trials and formulations blend lemon balm with valerian. Effects are product-specific and not universal. If you test a combination, keep doses modest and track how you feel (Taavoni 2013).
Quick chooser: which herb should you try first
- Choose lemon balm if your sleep loss starts with racing thoughts or you fall asleep better on nights when you feel calm.
- Choose valerian if your body is tired but drowsiness never arrives once you lie down. Expect variability; some feel little change (NCCIH).
How lemon balm supports nighttime calm
Lemon balm supplies rosmarinic acid and related compounds that may support a calmer nervous system. Early trials and reviews suggest benefits for anxiety-linked sleep complaints; effect sizes vary by preparation and person (Di Pierro 2024).
How to use lemon balm
- Tea: 1 to 2 teaspoons dried leaf per 8 ounces hot water, covered steep for 5 to 7 minutes. Sip 30 to 60 minutes before bed.
- Second cup: If you often wake around 2 or 3 a.m., keep a thermos ready and sip on waking.
- Extracts: Follow label directions. Specialized extracts used in research are not equivalent to every tea or tincture.
How valerian helps when sleep onset is slow
Valerian root contains valerenic acids and other constituents that interact with pathways involved in sedation. Responses vary. Some feel subtly sleepier; others feel no change. A small group feels next-day fog at higher doses. Reviews rate overall efficacy as inconsistent, with generally acceptable short-term safety (Valente 2024; NCCIH).
How to use valerian
- Capsules or extracts: 400 to 600 mg about 30 to 60 minutes before bed is common across studies and fact sheets. Start low for one week, then adjust.
- Tea: 1 to 2 teaspoons cut root per 8 ounces hot water, 10 minutes covered. The flavor is earthy.
- What to expect: Give it at least one week before judging the effect. If you feel heavy in the morning, reduce the dose or switch to lemon balm.
Can you combine lemon balm and valerian
You can, with care. Some formulas report better subjective sleep quality; others show no difference from placebo. If you want to try a combination, keep doses modest and run a two-week test: lemon balm tea in the evening, plus a lower valerian dose 45 minutes before bed. Track how quickly you fall asleep, how often you wake, and how you feel in the morning. Stop and reassess if you notice next-day fog or any unusual symptoms (Taavoni 2013).
If you are pregnant or nursing, preparing for surgery, managing liver concerns, or taking sedatives or sleep medications, talk with a clinician first. U.S. agencies advise caution about combining valerian with alcohol or sedatives (NCCIH).
Recipe: Gentle Wind-Down Tea, with a Stronger Night-Cap option
Serves: 1
Time: 10 minutes
You will need
- 1 teaspoon dried lemon balm leaf
- 1 teaspoon dried chamomile or skullcap, optional
- 8 ounces hot water, just off the boil
- Honey or lemon to taste
Method
- Warm your mug with a little hot water, then discard.
- Add lemon balm and any optional herb to a tea filter or infuser.
- Pour 8 ounces of hot water over the herbs, cover, and steep 5 to 7 minutes.
- Strain, add honey or lemon if you like, and drink 30 to 60 minutes before bedtime.
Stronger option: keep this cup gentle and take a separate low dose of valerian 45 minutes before bed so you can judge each herb clearly (Valente 2024).
History and cultural roots
Valerian has a long history in European traditions as a night remedy and general nerve soother. Lemon balm grew as a beloved kitchen and garden herb across Europe and the Mediterranean, prized for its lemony aroma and gentle mood-lifting character. Modern work is exploring which preparations best match those lived traditions (NCCIH; Di Pierro 2024).
Buying, storing, and getting the most from your herbs
Choose lemon balm with a lively green color and a bright, lemony lift. Choose valerian root that looks cleanly cut and dry. Store both in airtight containers away from heat and light. If you’re building a home apothecary, our guide on bulk-buying and storage will help you keep quality high for months: Buy, Store, and Use Herbs in Bulk.
For a wider sleep toolkit, visit Nature’s Nightcap. When evening worry is the main driver, see our Herbs for Anxiety guide.
FAQs
Will lemon balm be strong enough for real insomnia
It can help some people, especially when tension or a busy mind is the barrier. Results depend on the form and your biology. Certain extracts show promise; classic tea is gentler by design (Di Pierro 2024).
Will valerian make me groggy in the morning
It can at higher doses. Start low, give it a week, and adjust. Evidence is inconsistent; short-term safety is generally acceptable (Valente 2024; NCCIH).
Can I combine lemon balm and valerian
Yes if you are not pregnant or nursing and are not on sedatives. Keep doses modest, trial for two weeks, and stop if next-day fog appears. Results depend on the product and person (Taavoni 2013).
Is tea as effective as capsules or drops
Tea offers aroma and a gentle onset. Standardized extracts can deliver more predictable amounts of key compounds but are not automatically better for every person. The phytosome used in one 2024 trial is not equivalent to ordinary tea (Di Pierro 2024).
Can teens use these herbs
Discuss with a qualified healthcare professional, especially if a teen is on medications or has a medical condition. Adult data are stronger (NCCIH).
Are these safe with other sleep aids or alcohol
Do not combine valerian with alcohol or sedative medications. If you take any medication, talk with your clinician before using either herb (NCCIH).
How long should I give an herb before I decide it works for me
Two weeks is a fair trial for most. Track sleep onset time, night awakenings, and next-day energy. If a single herb does not help, consider switching the lead herb or discussing options with a professional.
A simple two-week plan
Week 1, try lemon balm alone in the evening. Note changes in how quickly the mind lets go, how often you wake, and how you feel in the morning. Week 2, keep the lemon balm and add a low dose of valerian 45 minutes before bed if you still need more help with sleep onset. Adjust based on your notes. If nothing changes after two weeks, pause and review lifestyle foundations like light exposure, timing of meals, and caffeine, then speak with a clinician.
Medical disclaimer
This article is for educational purposes only and is not medical advice. Products and methods described are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before using herbs, especially if you are pregnant, nursing, taking medications, or have a medical condition.
Sources
- NCCIH: Valerian — Usefulness and Safety
- Valente 2024: Umbrella review of valerian for insomnia
- Di Pierro 2024: Melissa officinalis phytosome RCT
- Taavoni 2013: Valerian/lemon balm in menopausal women
