Hops for Menopause-Related Sleep Disturbance
A Strong Evidence Multiple large clinical trials consistently show significant benefits.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
The Bottom Line
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
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
Observational Study
n=2464
Young adults' knowledge, perceptions and use of cannabidiol products: a mixed-methods study.
Dose: None
vs: None
Outcome: CBD knowledge, perceptions, and use
Effect: None
None
Population: US young adults, mean age 24.67y
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
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)
Systematic Review
Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review …
Dose: None
vs: placebo
Outcome: None
Effect: None
None
Population: insomnia patients
Randomized Controlled Trial
Double-blind
Treating primary insomnia - the efficacy of valerian and hops.
Dose: None
vs: placebo
Outcome: sleep quality
Effect: None
None
Population: None
Key Statistics
8
Studies
2688
Participants
↑
Positive
A
Grade
Referenced Papers
Brain and behavior
2025
1 citations
Health education research
2022
14 citations
Advances in experimental …
2021
7 citations
Biological & pharmaceutical …
2017
20 citations
The primary care …
2015
51 citations
Australian family physician
2010
58 citations
Journal of clinical …
2007
Sleep
2005
187 citations
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 | -- | 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 |
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 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
Other ingredients for Menopause-Related Sleep Disturbance
Hops for other conditions
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
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.