Hops for Insomnia
A Strong Evidence Multiple large clinical trials consistently show significant benefits.Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.
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A
The Bottom Line
Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 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
vs: Placebo
Outcome: Sleep duration (Fitbit tracker)
Effect: Mean +21.7 min/night; shortest night +48.7 min
0.019
Population: Adults with occasional sleep problems
Review
n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None
vs: Placebo
Effect: 41/51 studies demonstrated positive effects on insomnia symptoms
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
Effect: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
vs: Placebo
Effect: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
Effect: None
None
In Vitro
Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster.
Dose: valerian/hops mixture (20 mg/mL valerian)
vs: control diet
Outcome: sleep duration and GABA receptor expression
Effect: ~20% longer sleeping time
None
Population: Drosophila melanogaster (fruit flies)
Key Statistics
16
Studies
275
Participants
↑
Positive
A
Grade
Referenced Papers
Journal of ethnopharmacology
2025
4 citations
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 citations
Brain and behavior
2025
1 citations
Psychiatry investigation
2024
24 citations
Journal of natural …
2023
12 citations
Journal of food …
2023
10 citations
Molecules (Basel, Switzerland)
2022
90 citations
Planta medica
2021
41 citations
Molecules (Basel, Switzerland)
2021
10 citations
Advances in experimental …
2021
7 citations
BMC complementary medicine …
2020
48 citations
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 citations
Biological & pharmaceutical …
2017
20 citations
The primary care …
2015
51 citations
Australian family physician
2010
58 citations
Medical science monitor …
2009
85 citations
Journal of clinical …
2007
The Journal of …
2007
Phytotherapy research : …
2007
Sleep
2005
187 citations
Journal of psychopharmacology …
2005
176 citations
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 citations
Revista de enfermeria …
2004
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Commonly Used Dosages
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
Upper limit: Not formally established
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| None | 3 weeks | Positive | 40 |
| None | -- | Positive | 51 |
| varies by supplement | -- | Positive | -- |
| varies by product and study | -- | Mixed | -- |
| None | -- | Positive | -- |
| valerian/hops mixture (20 mg/mL valerian) | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
Best taken: 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
Reported Side Effects
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
Known Interactions
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
Tolerable upper intake: Not formally established
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Hops help with Insomnia?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that Hops may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for Insomnia?
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 Insomnia?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 16 peer-reviewed studies with 275 total participants. The overall direction of effect is positive.
Related Evidence
Other ingredients for Insomnia
Hops for other conditions
References
- [1] Hyowon Lee et al.. J Ethnopharmacol. 2025. Sleep-enhancing effect of Hongcheon-hop (Humulus lupulus L.) extract containing xanthohumol and humulone through GABAA receptor. doi:10.1016/j.jep.2024.119019 PubMed
- [2] Adriana Salame et al.. Sleep Med. 2025. Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. doi:10.1016/j.sleep.2025.02.027 PubMed
- [3] 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
- [4] Ji Won Yeom et al.. Psychiatry Investig. 2024. Herbal and Natural Supplements for Improving Sleep: A Literature Review. doi:10.30773/pi.2024.0121 PubMed
- [5] Sun Xiao-Lei et al.. J Nat Med. 2023. Humulus lupulus L. extract and its active constituent xanthohumol attenuate oxidative stress and nerve injury induced by iron overload via … doi:10.1007/s11418-022-01642-1 PubMed
- [6] Byungjick Min et al.. J Food Sci. 2023. Chemical compositions and sleep-promoting activities of hop (Humulus lupulus L.) varieties. doi:10.1111/1750-3841.16544 PubMed
- [7] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
- [8] Silvia Borrás et al.. Planta Med. 2021. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. doi:10.1055/a-1510-9826 PubMed
- [9] Byungjick Min et al.. Molecules. 2021. GABAA Receptor-Mediated Sleep-Promoting Effect of Saaz-Saphir Hops Mixture Containing Xanthohumol and Humulone. doi:10.3390/molecules26237108 PubMed
- [10] 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
- [11] Marta Sánchez et al.. BMC Complement Med Ther. 2020. Current uses and knowledge of medicinal plants in the Autonomous Community of Madrid (Spain): a descriptive cross-sectional study. doi:10.1186/s12906-020-03089-x PubMed
- [12] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [13] 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
- [14] 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
- [15] Shanah Salter et al.. Aust Fam Physician. 2010. Treating primary insomnia - the efficacy of valerian and hops. PubMed
- [16] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [17] Andrew D Krystal. J Clin Sleep Med. 2007. Treating the health, quality of life, and functional impairments in insomnia. PubMed
- [18] Veronika Butterweck et al.. J Pharm Pharmacol. 2007. Hypothermic effects of hops are antagonized with the competitive melatonin receptor antagonist luzindole in mice. doi:10.1211/jpp.59.4.0009 PubMed
- [19] U Koetter et al.. Phytother Res. 2007. A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze … doi:10.1002/ptr.2167 PubMed
- [20] 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
- [21] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [22] Amy Lynn Meolie et al.. J Clin Sleep Med. 2005. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. PubMed
- [23] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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- [25] W Müller-Limmroth et al.. Med Klin. 1977. [Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different … PubMed
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.