Hops pour Insomnie
A Preuves Plusieurs grands essais cliniques montrent de manière constante des bénéfices significatifs.Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.
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A
En conclusion
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)
Effet: 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
Effet: 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
Effet: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
vs: Placebo
Effet: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
Effet: 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
Effet: ~20% longer sleeping time
None
Population: Drosophila melanogaster (fruit flies)
Key Statistics
16
Études
275
Participants
↑
Positive
A
Note
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
Posologies couramment utilisées
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
Limite supérieure : Not formally established
Posologies étudiées dans la recherche
| Posologie | Durée | Effet | 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 | -- |
Moment optimal de prise : 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
Effets indésirables signalés
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
Interactions connues
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
Apport maximal tolérable : Not formally established
Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.Consultez toujours votre professionnel de santé avant de commencer tout complément alimentaire.
Frequently Asked Questions
Does Hops help with Insomnie?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that Hops may support Insomnie management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for Insomnie?
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 Insomnie?
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
Autres ingrédients pour Insomnie
Hops pour d'autres pathologies
References
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