Lemon Balm — Restoring Evening Rhythm for the Mind, Body, and Heart

Evening can be the hardest time to unwind. The mind races through unfinished thoughts, the body holds the day’s tension, and sleep feels far away. For many women, this rhythm disruption becomes a nightly pattern — a nervous system that’s stuck in go-mode when the body longs for rest.

One of my favorite ways to help the body remember how to exhale again is through lemon balm (Melissa officinalis) — my Herb of the Year for its gentle, harmonizing presence.

🌙 A Nervous System AllyLemon balm is a true botanical balm for the nervous system. It soothes without sedating, helping the body downshift into parasympathetic “rest and digest” mode. I often describe it as a “soft exhale in plant form” — ideal for women whose evenings are marked by anxious looping, irritability, or restlessness.

It gently supports the neurotransmitters GABA and serotonin, calming the overactive mind while easing the body into a state of safety. Over time, lemon balm helps re-teach the nervous system what evening rhythm feels like — a daily return to calm rather than collapse.
🌿 Part of My Nightly RitualEvery evening, I steep dried lemon balm leaves (can be fresh if you have them) in hot water for 10–15 minutes, often alongside a touch of honey.

As the aroma fills the air, I use that moment to slow down my breath and soften my shoulders.
This simple ritual marks a transition — from doing to being, from daylight to inner quiet. It’s not just tea; it’s an anchor.

If you struggle to unwind, try pairing lemon balm tea with dimmed lights, a short stretch, or a few minutes of journaling. The consistent signal to your body that “it’s safe to rest now” is what begins to re-regulate your nervous system over time.

🌿 A Digestive and Immune Ally TooWhile many know lemon balm for its calming effects, it’s also a powerful carminative — easing digestive discomfort, bloating, and tension that arise when stress disrupts the gut-brain axis.

And beyond the nervous system, lemon balm’s antiviral properties (thanks to rosmarinic acid and other polyphenols) support immune balance. I often think of it as a plant that brings integration: what calms the nerves also steadies the gut, and what steadies the gut strengthens immune resilience.

💛 Bringing It All Together

In a world that prizes productivity, lemon balm invites us to soften, digest, and restore. For women especially — whose hormonal and nervous systems crave cyclical rhythm — it reminds us that rest is not indulgent; it’s intelligent.

Your evening ritual doesn’t have to be elaborate. It just has to be consistent, soothing, and anchored in presence. And sometimes, all it takes is a warm cup of lemon balm tea to begin coming home to yourself.

Dr. Aoife Earls, ND
Dalhousie Health & Wellness