Written by Shereen, Product Management Associate · Updated 11 November 2026
Does lemon verbena help you sleep?
Lemon verbena extract may help you sleep better. In a 90-day placebo-controlled trial, adults with poor sleep who took a standardised lemon verbena extract an hour before bed rated their sleep better, fell asleep faster and slept more efficiently than those on placebo. It suits a calm, consistent bedtime routine.
This article is for you if: you lie awake with a busy mind or wake up feeling unrested, and want to know what the human trials on lemon verbena found before adding it to your evening routine.
Lemon verbena (Aloysia citrodora) is a lemon-scented herb with a long history of traditional use for sleep.[3] [4] It has now been tested in placebo-controlled sleep trials, both as a standardised extract and as a syrup. Here's what those trials found, how it may work, and how it compares with a cup of tea.
→ See Night Burn Saffron Elixir, our evening drink with lemon verbena and saffron extracts
In this article
What did the lemon verbena sleep studies find?
Three randomised, placebo-controlled trials have tested lemon verbena for sleep, two using a standardised extract and one using a syrup, and all three reported better sleep in the lemon verbena group.[1] [2] [3]
The longest extract trial ran for 90 days. Seventy-one healthy adults with poor sleep took either 400 mg of lemon verbena extract or a placebo, one hour before bed. The lemon verbena group rated their sleep quality higher, scored better on a standard sleep questionnaire, and took less time to fall asleep. An activity tracker backed this up, showing better sleep efficiency and fewer awakenings. Their night-time melatonin levels were also higher than the placebo group's, and the researchers reported that the extract was well tolerated and safe.[1]
| Study | Who took part | Dose | Length | Main result |
|---|---|---|---|---|
| Pérez-Piñero et al., 2024 | 71 healthy adults with poor sleep | 400 mg standardised extract, 1 hour before bed | 90 days | Better sleep quality, faster to fall asleep, better sleep efficiency; higher night-time melatonin |
| Martínez-Rodríguez et al., 2022 | 40 adults with moderate stress and poor sleep | 400 mg extract, 1 to 2 hours before bed | 8 weeks | Lower perceived stress and better sleep scores than at the start; a larger share of REM sleep than with placebo on a wearable tracker |
| Afrasiabian et al., 2019 | 100 people with insomnia | 10 ml lemon verbena syrup, 1 hour before bed | 4 weeks | Better scores for sleep quality and insomnia severity, from week 2 |
Sources: the published placebo-controlled trials listed in the References.[1] [2] [3]
The trials used different groups of people and different formats, from capsules to syrup. In the 90-day and syrup trials, sleep scores improved more than with placebo. In the 8-week trial, sleep scores improved compared with the start of the study, and REM sleep made up a larger share of sleep than with placebo.
How might lemon verbena help you sleep?
Lemon verbena may work through the body's own sleep and stress signals. Its key active compound is verbascoside, a plant polyphenol that researchers single out as the most significant component of the extract.[4]
Two findings hint at how it helps:
- Melatonin. In the 90-day trial, people taking lemon verbena had higher melatonin levels at night than the placebo group.[1] Melatonin is the hormone that tells your body it's time to sleep.
- Cortisol. In the 8-week trial, cortisol, often called the stress hormone, fell by 15.6% from the start of the study in the lemon verbena group.[2]
That combination makes sense for anyone who lies awake with a busy mind. If you tend to fall asleep fine but wake in the early hours, our guide to why you wake at 3am looks at the role of cortisol and blood sugar.
Is lemon verbena tea as good as an extract?
A cup of lemon verbena tea can be a pleasant, caffeine-free part of winding down, and the trials used more concentrated, measured forms. The 2024 trial used an extract standardised to at least 24% verbascoside, so every dose delivered a measured amount of its main compound.[1] The 2019 trial used a syrup with measured amounts of essential oil and flavonoids.[3]
A home-brewed tea isn't standardised, so the amount of these compounds varies from cup to cup. Enjoy it as part of your wind-down ritual, alongside the habits below.
Where does lemon verbena fit in an evening routine?
Lemon verbena fits best in the evening, as part of a calm, regular wind-down. In the extract trials, people took it 1 to 2 hours before bed.[1] [2]
Our Night Burn Saffron Elixir brings lemon verbena together with saffron in one evening drink:
- 100 mg of lemon verbena extract per sachet.
- 30 mg of SAFR'INSIDE™ saffron extract, the lead ingredient. That is the same saffron extract, at the same daily amount, used in a 2025 trial of 165 adults with moderate insomnia, where saffron improved sleep quality more than placebo.[5] Our guide to saffron for sleep, mood and cravings covers the trials in full.
- 200 mg of Okralin™ okra extract, plus L-carnitine and L-tryptophan.
- A ready-to-drink apple sachet with 14 kcal and 0 g of sugars per sachet, caffeine-free and stimulant-free. Take 1 sachet a day, 15 minutes before or after dinner.
Whatever you take, the basics still do the heavy lifting. Keep a regular bedtime, even on weekends. Dim the lights and put your phone away for the last half hour. Keep your bedroom cool, which on Singapore's humid nights may mean a fan or a sensible aircon setting. Our guide on how to improve your sleep has more ideas.
Night Burn Saffron Elixir contains L-tryptophan. If you're pregnant, breastfeeding, on prescribed medication or have allergies, check with your doctor first.
Shop Night Burn Saffron Elixir
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Related reading: Does saffron extract help with weight loss, sleep and mood? · Why do you wake at 3am? · How to improve your sleep
Frequently asked questions
How long does lemon verbena take to work?
In the syrup trial, sleep scores were already better than placebo after 2 weeks. The extract trials measured results over 8 weeks and 90 days. Give it a few weeks of nightly use before you judge it.
Does lemon verbena help with stress?
It may. In an 8-week trial of 40 adults with moderate stress, those taking lemon verbena extract reported lower stress and had lower cortisol levels than at the start of the study. Lower stress may be one reason sleep improved too.
Is lemon verbena safe?
In the 90-day trial, the researchers reported that the lemon verbena extract was well tolerated and safe. If you're pregnant or breastfeeding, check with your doctor before taking it.
Can I take lemon verbena with sleeping pills or other medicines?
Check with your doctor first if you take sleeping pills, medicines for anxiety or low mood, or any prescribed medication. Lemon verbena isn't a replacement for treatment if you have a diagnosed sleep disorder. If poor sleep is affecting your daily life, speak to your doctor.
Key takeaways
- In two placebo-controlled trials, one with a standardised extract and one with a syrup, sleep scores improved more with lemon verbena than with placebo.
- In the 90-day trial, adults with poor sleep rated their sleep better, fell asleep faster and slept more efficiently than with placebo.
- In the 90-day trial, night-time melatonin was higher than with placebo; in the 8-week trial, cortisol, the stress hormone, fell from the start of the study.
- Verbascoside is its key active compound; standardised extracts deliver a measured amount in every dose.
- Night Burn Saffron Elixir pairs 100 mg of lemon verbena extract with 30 mg of SAFR'INSIDE™ saffron extract in one evening sachet.
About the author: Shereen is a Product Management Associate at The Purest Co. A Master's graduate in Pharmacy from Monash University, she brings four years of research experience to product development, with a focus on evidence-based, thoughtfully formulated supplements that support everyday wellbeing.
References
[1] Pérez-Piñero S et al. Dietary supplementation with an extract of Aloysia citrodora (lemon verbena) improves sleep quality in healthy subjects: a randomized double-blind controlled study. Nutrients. 2024.
[2] Martínez-Rodríguez A, Martínez-Olcina M, Mora J, Navarro P, Caturla N, Jones J. Anxiolytic effect and improved sleep quality in individuals taking Lippia citriodora extract. Nutrients. 2022.
[3] Afrasiabian F et al. Aloysia citriodora Palau (lemon verbena) for insomnia patients: a randomized, double-blind, placebo-controlled clinical trial of efficacy and safety. Phytother Res. 2019.
[4] Bahramsoltani R et al. Aloysia citrodora Paláu (lemon verbena): a review of phytochemistry and pharmacology. J Ethnopharmacol. 2018.
[5] Schuster J et al. Effect of a saffron extract on sleep quality in adults with moderate insomnia: a decentralized, randomized, double-blind, placebo-controlled trial. Sleep Med X. 2025.
These statements have not been evaluated by any regulatory authority. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary. Consult a healthcare provider before use if you are pregnant, breastfeeding, or on prescribed medication.