Lemon Verbena Has Positive Effects on Sleep

In our modern society, the relentless pace of daily life has made stress and sleep disorders increasingly common concerns, with one in three adults reporting insomnia symptoms.¹ The conventional approach to managing these issues often involves the use of synthetic drugs, such as antidepressants and benzodiazepines.

While effective, these medications come with significant drawbacks, including side effects and the risk of dependency, prompting a growing interest in natural alternatives. One such promising herbal solution is lemon verbena, a plant native to South America that has been traditionally used to treat a variety of ailments.

The Study

The study was conducted over a period of 90 days to evaluate the effects of lemon verbena on sleep quality. It involved 71 participants who were selected based on their perceived stress levels and poor sleep quality, measured using the Perceived Stress Scale (PSS), the Visual Analogue Scale (VAS), and the Pittsburgh Sleep Quality Index (PSQI).

They were divided into two groups: one receiving 400 mg lemon verbena extract capsules and the other receiving a placebo, administered one hour before bedtime. The lemon verbena extract was standardized to contain a minimum of 28% total phenylpropanoids, including 24% verbascoside.

Throughout the study, participants' sleep quality and stress were monitored using validated questionnaires and functional tests (e.g., actigraphy), while cortisol levels were measured to corroborate the stress assessment.

The Results

Participants in the lemon verbena group showed significantly greater improvements in sleep quality compared to the placebo group.

Actigraphy data confirmed these findings, showing significant enhancements in sleep latency, sleep efficiency, and reductions in awakenings.

Additionally, the experimental group experienced a notable decrease in situational anxiety and an increase in nocturnal melatonin levels, while cortisol levels remained unchanged.

What Does It Mean?

The study provides compelling evidence that lemon verbena can significantly improve sleep quality and reduce stress. By offering a natural alternative to traditional synthetic drugs, the herb could help individuals manage sleep issues and stress without the associated risks of side effects and dependency.

The therapeutic potential of lemon verbena is largely attributed to its rich content of phenylpropanoids, particularly verbascoside. The compound binds to GABA_A receptors in the brain, which play a crucial role in promoting relaxation and sleep, similar to the action of benzodiazepines. This binding increases the receptors' sensitivity to GABA, a neurotransmitter that induces relaxation and sleep.

Besides lemon verbena for sleep, other herbs that can reduce stress and improve sleep include chamomile, valerian, and lavender, and ashwagandha.