3 Ways to Use Lemon Verbena (and Why It’s Great for Sleep and Stress)

A deep dive into one of my favorite herbs and how I use it year-round.

I simply brush past my lemon verbena plant and smile. That instant citrusy lift feels like sunlight you can bottle — bright, clarifying, and gently grounding. Yet, quite the opposite of the sun’s energizing warmth, lemon verbena has become one of my ultimate relaxation and sleep hacks. It steadies the body, belly, and mind from within.

I also personally reach for it as an anti-inflammatory whenever my Lyme disease flares up. So not only is it one of my favorites for the bright flavor, but it is one of my favorites because it helps me to simply feel more like me.

Benefits of Lemon Verbena

Plant profile:

Lemon verbena (Aloysia citrodora) leaves contain polyphenols and essential oils — specifically verbascoside, geranial, and limonene — which contribute to its antioxidant, anti-inflammatory, and calming effects.

Digestive and nervous system support:

Traditionally, lemon verbena tea has been used to ease bloating, cramps, and mild anxiety while supporting relaxation and sleep.

Emerging studies:

• Sleep & Stress: A 2024 human study found that daily lemon verbena extract improved sleep quality and melatonin balance in healthy adults.

• Joint Comfort: A 2012 clinical trial combining lemon verbena extract with omega-3s showed reduced pain and stiffness in participants with mild joint issues.

• Muscle Recovery: A 2018 pilot study found lemon verbena extract reduced oxidative stress and improved post-exercise recovery.

  
  

Safety note:

Generally safe when used in food or short-term herbal doses, but those with kidney conditions or during pregnancy should consult a healthcare professional before use.

3 Ways to Use Lemon Verbena

1. Fresh or Dried Leaves in Tea

Yes — you can use either!

• Fresh: 2 tsp of fresh leaves per cup of hot water.

• Dried: 1 tsp per cup, steep 10–15 minutes.

• Tip: Harvest and dry (or freeze, see below) leaves in late summer to enjoy year-round.
  

Enjoy warm for relaxation or iced for a bright, citrusy refreshment.

2. Lemon Verbena Ice Cubes

A perfect way to preserve your harvest into fall and winter.

To make:

1. Wash and pat dry the leaves.

2. Chop leaves into small strips.

3. Fill each ice-cube slot with leaves.

4. Fill with filtered water and freeze.

5. Store cubes in an airtight freezer bag.
   

Use for:

• Iced teas and sparkling water

• Cooking and simmered dishes

• A fragrant herbal twist in cocktails

I love bringing it out for hot simmers and warm tea in those cooler months.

3. Lemon Verbena Tincture

A potent and portable way to preserve your plant’s essence.

To make:

1. Pack chopped fresh leaves into a clean glass jar.

2. Cover completely with 40–60% alcohol (vodka works best, but glycerin or vinegar also work).

3. Place wax paper under the lid, seal tightly, and shake gently.

4. Label and store in a cool, dark spot for 4–6 weeks, shaking every few days.

5. Strain and bottle in amber dropper jars.
   

Use a few drops in water or tea as a gentle tonic — especially for relaxation, digestion, or inflammation support.

Closing Thoughts

Whether you harvest it yourself or buy it from a trusted herbal store, lemon verbena invites calm clarity into your daily rituals.

• Grow it: Harvest abundantly in summer, then dry or freeze for the colder months.

• Buy it: Look for aromatic, high-quality leaves or small-batch tinctures.

• Use it: As a bright tea, frozen cube, or tincture — each captures the plant’s joyful essence in a different way.

  
  

A cup, a cube, or a drop at a time — lemon verbena brings a little sunshine wherever it goes. 

Sources

• Healthline (2021). “5 Potential Health Benefits of Lemon Verbena – Uses, Side Effects, Tea.”  ➤ Overview of active compounds and early human studies.
  

• Caturla, N. et al. (2012). Randomized, Double-Blinded Study of Lemon Verbena Extract and Omega-3s on Joint Management.  ➤ Demonstrated joint-function improvement.
  

• Martínez-Rodríguez, S. et al. (2024). Lemon Verbena Extract Improves Sleep Quality in Healthy Subjects.  ➤ Found enhanced sleep efficiency and melatonin regulation.
  

• Méndez, C. et al. (2018). Lemon Verbena Extract (Recoverben®) on Exercise-Induced Muscle Damage.  ➤ Noted reduced oxidative stress and better recovery.

  
  

• LearningHerbs. “Lemon Verbena Uses and Plant Monograph.”  ➤ Traditional herbal overview and safety notes.
  

• MedicineNet. “8 Health Benefits of Lemon Verbena.”  ➤ Brewing guidance and practical use.

— Lila

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