A doctor spills some sweet experiences with a tea that goes by the name "Melissa" and has been buzzing for one popular reason.
I Drank Lemon Balm Tea Every Day for a Week—Here’s What Happened
Published on Apr. 07, 2025
Last fall, my editors put me up to drinking lemon water every day for a week. I didn’t expect it to become a habit, but months later, it’s still how I start my mornings. It’s also one strategy that a doctor recently told me can help lower the risk of kidney stones.
So when the team asked how I felt about a week of drinking lemon balm tea, which has been trending on social media, my response was similarly curious. I wondered whether it, too, held benefits I hadn’t discovered.
Brief research revealed there’s a big reason this herbal beverage has gained popularity: It’s believed to have calming properties. I’ve always been a tea drinker (while slowly trying to break up with my morning coffee). While lemon balm leaves had been present in some tea blends I’d tried before, I’d never singled it out to study any observable effects.
The timing for this experiment came in handy, too. My fiancé and I are in the home stretch of planning our summer wedding, but the three-year mark just passed since I lost my mom to pancreatic cancer. I’m in a season filled with both joy and grief, so adding a respite to my day with a cup of tea felt especially welcome.
Ahead, with my background in medicine and national nutrition certification, I’ll share what happened when I drank lemon balm tea every day for a week—including one widespread claim that didn’t quite land for me.
What are the health benefits of lemon balm tea?
Lemon balm tea is made from the leaves of the lemon balm plant (Melissa officinalis), a citrus-scented herb in the mint family that for centuries has been used to promote relaxation, improve sleep, and ease mild digestive discomfort. I learned that lemon balm tea naturally caffeine-free with a light, lemony flavor that I found gives a slightly earthy finish.
A 2024 review published in the peer-reviewed journal Nutrients noted that existing studies suggest lemon balm “holds promise as a calming agent exhibiting both anxiolytic and anti-depressant properties and can elicit cognitive and sleep-quality enhancement.” Anxiolytic means “anti-anxiety”—so while that scientific explanation comes with a lot of words, the gist is that lemon balm tea could help both your mind and body feel a little more at ease.
How I drank lemon balm tea every day
Many people sip on their lemon balm tea at night, but since I’d already built a morning routine around warm lemon water, I decided to stick with that habit—just swapping in lemon balm tea to see how it might affect my focus and clarity.
I started with Traditional Medicinals Lemon Balm, a widely available brand that comes in individually wrapped tea bags. If you can’t find it at your local grocery store, it seems easy to order online.
I also picked up some loose-leaf lemon balm from a local market. I wanted to try something different, and if you’re like me, you may have read about potential concerns with microplastics and PFAS, or “forever chemicals,” found in some bagged teas. (For peace of mind, Traditional Medicinals is one of the brands that does not use plastic in their tea bags.)
Still, it’s something to be aware of. The authors of a 2023 research article noted that “making the move from tea bags to loose leaf tea is among the simplest strategies to prevent consuming [microplastics] in tea.” So before you brew your next cup, it’s worth checking how your favorite brand handles their packaging.
For taste, I added a half-teaspoon of raw honey from a jar that my fiancé’s colleague gifted us, as her dad keeps bees. A few times I also squeezed in a bit of fresh lemon juice to amplify the citrusy flavor.
According to the Cleveland Clinic, drinking one or two cups of lemon balm tea per day is generally considered safe, though it’s always a good idea to follow the directions on the package and talk with your doctor before adding any new herbs to your routine.
Drinking this tea helped me relax
Anyone who’s ever planned a wedding knows my next couple of months are packed. Between finalizing wedding plans, juggling early-morning and late-night emails with international vendors, and managing my everyday workload, I’ve been operating in constant go-mode.
But once I started drinking lemon balm tea every morning, a subtle shift happened. I began my mornings with a warm mug by my side as I tackled my inbox, and I felt noticeably calmer, like I had just a bit more space between myself and the stress.
In studies, lemon balm has been shown to interact with GABA receptors in the brain, which play a key role in helping us relax and regulate mood. People who drink it often report feeling more at ease, and I could see why.
“If you have mild anxiety or are dealing with a stressful situation, lemon balm may provide some relief,” says Manjaree Daw, MD, a board-certified internal medicine physician with the Cleveland Clinic, via their Health Essentials blog.
Drinking lemon balm tea improved my sleep
Midway through the week, I started drinking a cup of lemon balm tea at night, too. I wanted to see if it actually made a difference in how well I slept. Some nights, especially when my to-do list is overflowing, I’m tempted to stay up late powering through it all. But with this assignment, I made a point to pause, brew my tea, and let that quiet moment signal to my body that it’s time to wind down.
“If you have occasional insomnia due to mild anxiety, lemon balm could be helpful,” says Dr. Daw. It worked for me. I felt more relaxed before bed, and I was falling asleep faster, without that racing-mind feeling I sometimes get when I have a lot on my plate.
Lemon balm tea didn’t help my digestion
One of the claims mentioned widely online about lemon balm is that it supports digestion, especially if you’re dealing with bloating or an upset stomach. The herb contains compounds that may help relax the muscles in the digestive tract, which in theory could ease discomfort and support smoother digestion.
There is some research to support this, but in my case, I didn’t notice much of a difference. It’s also important to note that my research suggested while some people do find lemon balm helpful for mild digestive issues, others may experience the opposite effect.
Will I keep drinking lemon balm tea?
It’s safe to say I’ll be keeping a box in my pantry for those days when I need a little help unwinding after a long day.
That said, lemon balm tea isn’t a magic fix. If you’re dealing with ongoing anxiety, sleep issues, or digestive problems, it’s always best to check in with your doctor. A cup of tea can be part of your self-care routine for a short period or on occasion, but it’s not a substitute for professional care.
Are there side effects to drinking lemon balm tea?
Lemon balm tea is generally safe, but there are a few points to be aware of:
- It may cause drowsiness in some people.
- This tea could interact with sedatives or thyroid medications.
- It’s not recommended for people with hypothyroidism without doctor approval.
- It may cause allergic reactions, although it’s rare.
- Lemon balm tea could lower alertness if combined with alcohol or other calming herbs.
If you’re pregnant, breastfeeding, or managing a chronic condition, check with your healthcare provider before adding new herbal remedies to your routine or changing your diet regimen.
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