Hops لـ Menopause-Related Sleep Disturbance
A الأدلة تُظهر تجارب سريرية كبيرة متعددة باستمرار فوائد ملحوظة.Based on 8 studies (1 meta-analysis, 3 RCTs) with 2,688 total participants. 6/8 studies show positive effects.
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A
الخلاصة
Based on 8 studies (1 meta-analysis, 3 RCTs) with 2,688 total participants. 6/8 studies show positive effects.
Key Study Findings
Randomized Controlled Trial
n=40
3 weeks
Double-blind
Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and …
Dose: None
مقابل: Placebo
Outcome: Sleep duration (Fitbit tracker)
التأثير: Mean +21.7 min/night; shortest night +48.7 min
0.019
المجتمع المدروس: Adults with occasional sleep problems
Observational Study
n=2464
Young adults' knowledge, perceptions and use of cannabidiol products: a mixed-methods study.
Dose: None
مقابل: None
Outcome: CBD knowledge, perceptions, and use
التأثير: None
None
المجتمع المدروس: US young adults, mean age 24.67y
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
مقابل: Placebo
التأثير: None
None
In Vitro
Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster.
Dose: valerian/hops mixture (20 mg/mL valerian)
مقابل: control diet
Outcome: sleep duration and GABA receptor expression
التأثير: ~20% longer sleeping time
None
المجتمع المدروس: Drosophila melanogaster (fruit flies)
Systematic Review
Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review …
Dose: None
مقابل: placebo
Outcome: None
التأثير: None
None
المجتمع المدروس: insomnia patients
Randomized Controlled Trial
Double-blind
Treating primary insomnia - the efficacy of valerian and hops.
Dose: None
مقابل: placebo
Outcome: sleep quality
التأثير: None
None
المجتمع المدروس: None
Key Statistics
8
الدراسات
2688
المشاركون
↑
Positive
A
التقييم
Referenced Papers
Brain and behavior
2025
1 اقتباسات
Health education research
2022
14 اقتباسات
Advances in experimental …
2021
7 اقتباسات
Biological & pharmaceutical …
2017
20 اقتباسات
The primary care …
2015
51 اقتباسات
Australian family physician
2010
58 اقتباسات
Journal of clinical …
2007
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
الحد الأعلى: Not formally established
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | 3 weeks | Positive | 40 |
| None | -- | Neutral | 2464 |
| varies by product and study | -- | Mixed | -- |
| valerian/hops mixture (20 mg/mL valerian) | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| Valerian 187mg + hops 41.9mg extract, 2 tablets nightly | 4 weeks | Positive | 184 |
أفضل وقت للتناول: 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
التفاعلات المعروفة
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
الحد الأقصى المسموح به: Not formally established
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does Hops help with Menopause-Related Sleep Disturbance?
Based on 8 studies with 2,688 participants, there is strong evidence from multiple clinical trials that Hops may support Menopause-Related Sleep Disturbance management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for Menopause-Related Sleep Disturbance?
Studies have used various dosages. A commonly studied range is 300-500 mg extract, 30-60 min before bed; often combined with valerian. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Hops?
Reported side effects may include Drowsiness (intended effect), Mild estrogenic effects (theoretical from prenylated flavonoids), Allergic reactions in hop-sensitive individuals. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Hops and Menopause-Related Sleep Disturbance?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 8 peer-reviewed studies with 2,688 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ Menopause-Related Sleep Disturbance
Hops لحالات أخرى
References
- [1] Nathalie Schicktanz et al.. Brain Behav. 2025. Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: … doi:10.1002/brb3.70600 PubMed
- [2] Christina N Wysota et al.. Health Educ Res. 2022. Young adults' knowledge, perceptions and use of cannabidiol products: a mixed-methods study. doi:10.1093/her/cyac030 PubMed
- [3] Diana Lelli et al.. Adv Exp Med Biol. 2021. Use of Plant-Derived Natural Products in Sleep Disturbances. doi:10.1007/978-3-030-64872-5_15 PubMed
- [4] Hyeon-Son Choi et al.. Biol Pharm Bull. 2017. Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster. doi:10.1248/bpb.b17-00262 PubMed
- [5] Larry Culpepper et al.. Prim Care Companion CNS Disord. 2015. Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. doi:10.4088/PCC.15r01798 PubMed
- [6] Shanah Salter et al.. Aust Fam Physician. 2010. Treating primary insomnia - the efficacy of valerian and hops. PubMed
- [7] Andrew D Krystal. J Clin Sleep Med. 2007. Treating the health, quality of life, and functional impairments in insomnia. PubMed
- [8] Charles M Morin et al.. Sleep. 2005. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. doi:10.1093/sleep/28.11.1465 PubMed
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