Ingredients
Chamomile and lemon balm for sleep: what the evidence says
Two of the oldest evening herbs there are. One has a modest body of sleep research behind it. The other is better studied for calm than for sleep, and that difference is worth knowing.
The short answer
Chamomile has the stronger sleep evidence of the two: a 2019 meta-analysis found improved self-rated sleep quality, although a small trial in adults with chronic insomnia found little change in sleep diaries. Lemon balm has small studies showing more calm under stress and very little direct sleep research. Both are gentle evening herbs, neither is a sedative, and chamomile can cause allergic reactions in people sensitive to related plants.
Chamomile
German chamomile (Matricaria recutita) is the daisy-like flower behind most chamomile tea and extracts. It has been used as an evening herb for centuries, which is not the same as evidence, so here is what the trials show.
A 2019 systematic review and meta-analysis included 12 randomised trials. Pooled, chamomile improved self-rated sleep quality compared with control.1 In one of the clearer trials, 60 older adults took 200 mg of chamomile extract twice a day for four weeks, and their sleep quality scores improved compared with placebo.2
The picture is less tidy in people with chronic insomnia. In a pilot trial of 34 adults, 270 mg twice a day for four weeks did not significantly change sleep diary measures such as total sleep time or how long it took to fall asleep, though there were modest signals in daytime functioning.3
Chamomile seems to help people feel they slept better. It does not knock anyone out.
Lemon balm
Lemon balm (Melissa officinalis) is a lemon-scented herb of the mint family. Its research is mostly about calm rather than sleep.
In a crossover study of 18 healthy volunteers, a single 600 mg dose of a standardised extract reduced the negative mood effects of a laboratory stress test, with higher self-rated calmness.4 It is one small study, and the authors called for more research. Direct trials of lemon balm on its own for sleep in healthy adults are scarce; many products combine it with other herbs, which makes its own effect hard to separate. A 2021 review of clinical trials reported no serious side effects.5
| Chamomile | Lemon balm | |
|---|---|---|
| Plant | Matricaria recutita, a daisy-family flower | Melissa officinalis, a mint-family leaf |
| Most studied for | Sleep quality1 | Calm under stress4 |
| Strength of evidence | Modest; mixed in chronic insomnia13 | Small studies; little direct sleep research |
| Watch out for | Allergy to related plants; some drug interactions6 | Ask a doctor if you take medication |
Safety
The NIH's National Center for Complementary and Integrative Health says chamomile is likely safe in the amounts found in teas and possibly safe as a short-term supplement. Side effects are uncommon but can include allergic reactions, and people allergic to ragweed, chrysanthemums, marigolds or daisies are more likely to react. Interactions with warfarin and some other medicines have been reported.6
- Speak to a doctor first if you take medication, especially blood thinners or sedatives.
- Avoid both during pregnancy and breastfeeding unless your doctor agrees.
- Neither is on the WADA Prohibited List. As with any supplement, the risk for tested athletes is contamination, so apply the same standard to everything you take.
Where they fit for athletes
After a late session the problem is often a mind that stays switched on, not a lack of tiredness. Herbs with gentle evidence for calm and sleep quality suit that window, as long as the basics come first: a caffeine cutoff, little or no alcohol, and a routine you repeat. We cover the rest in Can't sleep after a late workout or a night game and in L-theanine and GABA.
Chamomile and lemon balm are both in SOLACE, alongside six other actives. CALM does not contain them.
A note on the studies above: they tested set amounts of a single ingredient over weeks. A shot is not a study protocol, and we do not claim that SOLACE or CALM reproduces these results.
Sources
- Hieu TH, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019. pubmed.ncbi.nlm.nih.gov/31006899
- Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: a clinical trial. Complement Ther Med. 2017. pubmed.ncbi.nlm.nih.gov/29154054
- Zick SM, et al. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011. pubmed.ncbi.nlm.nih.gov/21939549
- Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Psychosom Med. 2004. pubmed.ncbi.nlm.nih.gov/15272110
- Ghazizadeh J, et al. The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: a systematic review and meta-analysis. Phytother Res. 2021. pubmed.ncbi.nlm.nih.gov/34449930
- National Center for Complementary and Integrative Health (NIH). Chamomile: usefulness and safety. www.nccih.nih.gov/health/chamomile
This article is for general education and is not medical advice. ATLAUA products are not intended to diagnose, treat, cure or prevent any disease. Speak to a healthcare professional before starting any supplement, especially if you are pregnant or breastfeeding, take medication, or are subject to anti-doping testing.