Hops
EMA-monograph herb for mild stress and sleep: strongest as a fixed combination with valerian.
Why
Hops (Humulus lupulus, the same flower used in beer) carries a long European herbal tradition for restlessness and sleep complaints. Most modern RCT evidence is on fixed combinations with valerian, where the pair modestly shortens sleep onset versus placebo. Solo hop preparations are less studied; the bulk of the evidence speaks to traditional use rather than full clinical authorisation.
How it works
Bitter acids (humulone, lupulone) and prenylated flavonoids modulate GABA-A receptors and may also act on melatonin (MT1) receptors, both routes that promote sleep onset.
Expected onset · Often within 1–2 weeks for subjective sleep quality
How to take
Dosage
Dry hop strobile 0.5–1 g up to 4 times daily as an infusion, or equivalent dry extract. Fixed valerian-hops products (e.g. Ze 91019) are typically dosed per product label, around 500 mg combined nightly.
Timing
30–60 min before bed
On the label
Look for 'Humulus lupulus' strobile (cone), ideally as a valerian-hops fixed combination if you want the better-evidenced form.
Ideal for
People with mild stress-related sleep difficulty who prefer a botanical, particularly as part of a valerian-hops fixed combination.
Safety
Evidence
EMA HMPC monograph registers Humulus lupulus strobile as a Traditional Herbal Medicinal Product for mild symptoms of mental stress and to aid sleep: traditional-use registration, not full clinical authorisation. Koetter 2007 Phytother Res RCT on the valerian-hops fixed combination Ze 91019 reported shorter sleep-onset latency vs placebo across 2 weeks. Hops solo is less robustly studied.
Where to get it
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