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Sleep

Hops

Also known as: Humulus lupulus, Hop strobiles, Lupulin

C
Evidence

Traditional sleep and anxiety herb from the brewing plant. Most consistently effective when combined with valerian.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

  • Sleep onset
  • Anxiety
  • Restlessness

How it works

  • Modulates GABA-A receptors (mild)
  • Bitter acids (humulones, lupulones) have sedative properties in animal models
  • Contains 8-prenylnaringenin, a potent phytoestrogen

Dosage

Typical range
200-1000 mg dried strobiles before bed
Timing
30-60 minutes before sleep
With food
Either way
Duration
No clear cycling needed; safe for ongoing use
Special populations
Avoid in hormone-sensitive conditions due to phytoestrogen content

Forms

  • Dried strobiles (capsule)
  • Tincture
  • Tea

Safety

Common side effects

  • Drowsiness
  • Mild GI upset

Contraindications

  • Hormone-sensitive conditions
  • Severe depression (CNS depressant)

Evidence notes

Most positive RCTs use hops + valerian combinations; standalone evidence is limited. Traditional use is extensive.

Grade C: Mostly observational or small trials; mechanism is plausible but unproven at scale.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.