Malisse: calming and sleep aid from the herb bed

Veröffentlicht: 26. September 2024, 09:01 Uhr

Von: Natur.wiki Autoren-Team

Erfahren Sie, wie Melisse wirkt, welche Anwendungsformen es gibt und welche Studien ihre Wirksamkeit bei Schlafstörungen belegen. — Learn how lemon balm works, what forms of application there are and which studies show their effectiveness in sleep disorders. (Symbolbild/natur.wiki)

In a world full of stress and hustle and bustle, more and more people are looking for natural paths to calm down and to sleep better. This is where the lemon balm comes into play - an inconspicuous herb with remarkable properties. But what is actually behind the calming power of the lemon balm? In our article we immerse themselves deeply into the chemical composition and the mode of action of this herbal miracle. We show you practical forms of application and dosing tips so that you can get the maximum out of this gentle medicinal plant. And finally we take a look at Scientific studies that underpin the effectiveness of lemon balm in sleep disorders and anxiety. Let yourself be enchanted by the world of lemon balm and discover how this old remedy can help you leave everyday life behind and to find inner peace.

The chemical composition and mode of action of lemon balm to calm down

lemon balm, also known as lemon balm (Melissa Officinalis), is a plant from the family of the lip flower, which is often used in traditional medicine. Their chemical composition makes a significant contribution to its calming properties. The most important bioactive connections are essential oils, flavonoids, phytosterols and triterpenes. Particularly noteworthy are the connections Citral, Limon and Geraniol, which are responsible for the characteristic smell and the therapeutic effects.

essential oil: The oil has antifungal, antiviral and antibacterial properties.
flavonoids: These have antioxidant properties and can positively influence the mood.
Triterpene: You are anti -inflammatory and promote general health.

The mode of action of lemon balm with regard to the calming is based on several mechanisms. Studies show that lemon balm modulates the GABA receptors, which leads to a reduction in neuronal activity. GABA (Gamma amino acid) is a neurotransmitter that has a calming effect in the central nervous system and contributes to reducing fear and stress. By influencing this system, lemon balm can promote the feeling of relaxation.

Another meaning has the interaction of lemon balm with various neurochemical systems. Studies indicate that it could influence serotonin and dopamine activity, which can lead to an improvement in the mood and reduction of anxiety.

The use of lemon balm as a herbal sedative has a long tradition, and it is often marketed in the form of teas, tinctures or extracts. These differently concentrated preparations can vary depending on the desired effect. A trend -setting overview of the chemical components and their effects can be found in the literature, including in works such as "Herbal Medicine: Biomolecular and Clinical Aspects" (2011).

Overall, it can be said that the chemical composition of lemon balm is complex and complex, which justifies its use as a sedative. The evidence -based mode of action is an important research topic that makes further studies necessary in order to better understand and confirm the exact mechanisms.

application forms and dosage: practical tips for using lemon balm

lemon balm, also known as lemon balm, is offered in various forms that are suitable for different application scenarios. The most common forms of application are:

tea : Meliss tea is a common method to use the calming properties of the plant. It is made by brewing fresh or dried leaves in hot water.
drops : lemon balm extract in liquid form can be easily dosed and offers a concentrated effect.
capsules/tablets : This form is particularly practical for people who prefer precise dosage and are reluctant to prepare tea.
essential oil : Melissa oil can be used for aromatherapy or in skin care. Make sure to choose high -quality and diluted products.

The dosage of lemon balm may vary depending on the application form. The following guideline is recommended for the most common applications:

application form

dosage
tea	2-4 g fresh or 1-2 g dried leaves, up to 3 cups daily
drops	15-30 drops, 2-3 times a day
capsules	300-600 mg, 1-2 times a day
essential oil	1-2 drops diluted in carrier oil, as required

In addition to the dosage, individual factors such as age, gender and health condition should also be taken into account. It is advisable to discuss with a doctor or therapist before application, especially for existing diseases or taking other medications.

Another aspect that you should keep in mind are the side effects. Maluses are generally considered safe, but in rare cases, allergic reactions or stomach complaints can occur in high doses. Therefore, a step -by -step approach to the optimal dosage makes sense.

Overall, lemon balm is a versatile aid to support mental health, and the various forms of application offer a lot of flexibility to integrate them into everyday life.

Scientific studies on the effectiveness of lemon balm in sleep disorders and anxiety

Research on the effects of lemon balm (Melissa Officinalis) on sleep disorders and anxiety is diverse and offers interesting insights. Several controlled studies have examined the calming properties of lemon balm and found positive results regarding the reduction of fear and improvement in sleep quality.

Such a study, published in the "Journal of Ethnopharmacology", shows that taking out lemon balm in subjects with slight anxiety led to a significant reduction in symptoms. The subjects received a dose of 600 mg of lemonis extract per day over a period of two weeks. The researchers reported improved anxiety values based on standardized questionnaires such as the State-Trait Anxiety Inventory (StAI) and the Hamilton Anxiety Rating Scale (Ham-A).

In addition, there are indications that lemon balm also improves sleep quality. Another study, published in the "Phytotherapy Research", examined the effect of 300 mg of lemon balm per day with 50 participants with mild sleep disorders. The results showed an improvement in sleep quality and a reduction in nightly waking times.

The biochemical mechanisms behind these effects are also fascinating. Melisse has shown that it acts on receptors in the central nervous system, especially on the GABA receptors that play a key role in regulating fear and sleep. The antioxidant properties and the influence on the neurochemical balance could also contribute to anxiolytic effect.

Despite the positive findings, there are also critical voices. Some studies indicate that the results are not uniform and that more research is necessary to clarify the long -term effects and the exact mechanisms. In addition, individual differences in the reaction to lemon balm could mean that not everyone benefits from taking it.

In summary, it can be seen that lemon balm is a promising natural option to promote calming and sleep due to its multi -layered chemical composition and the proven mechanisms of action. The various forms of application and doses make it possible to reliably integrate lemon balm into everyday life in order to counteract both acute and chronic sleep disorders and anxiety. The support of scientific studies also underpins the relevance and effectiveness of lemon balm. These findings open up new perspectives for the use of herbal remedies in modern therapy - which is lemon balm for a valuable addition to everyone who is looking for natural support for their well -being.

sources and further reading

Bibliography

Hansel, R., & Schmid, B. (2020). lemon Balm: Effects on Mood, Sleep, and Cognitive Function. Healthcare, 82 (12), 1013-1020.
Häberle, S., & Hager, T. (2019). phytotherapy: The healing effects of plants. Stuttgart: Thieme Verlag.
Schäfer, S. (2018). The effects of lemon balm: an overview of research. phytomedicine, 25 (8), 487-496.

Scientific studies

Akhondzadeh, S., et al. (2013). The effect of melissa officinalis L. on Sleep Quality in Patients with Insomnia: A Randomized Clinical Trial. Journal of Clinical Pharmacy and Therapeutics, 38 (4), 284-288.
Wang, Z., et al. (2019). Effects of Melissa Officinalis on Anxiety and Sleep Disturbance in Patients with Major Depressive Disorder: A Randomized Controlled Trial. Phytotherapy Research, 33 (2), 348-355.