Hops untuk Insomnia

Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.

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Kesimpulan

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) Efek: Mean +21.7 min/night; shortest night +48.7 min 0.019

Populasi: 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 Efek: 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 Efek: None None

narrative review

Use of Plant-Derived Natural Products in Sleep Disturbances.

Dose: varies by product and study vs: Placebo Efek: None None

Review

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.

Dose: None vs: Placebo Efek: 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 Efek: ~20% longer sleeping time None

Populasi: Drosophila melanogaster (fruit flies)

Key Statistics

Studi

275

Peserta

↑

Positive

Peringkat

Referenced Papers

Sleep-enhancing effect of Hongcheon-hop (Humulus lupulus L.) extract containing xanthohumol and humulone through GABAA receptor. Other

Journal of ethnopharmacology 2025 4 sitasi

Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. Review

Sleep medicine 2025 4 sitasi

Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: … RCT

Brain and behavior 2025 1 sitasi

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 sitasi

Humulus lupulus L. extract and its active constituent xanthohumol attenuate oxidative stress and nerve injury induced by iron overload via … Other

Journal of natural … 2023 12 sitasi

Chemical compositions and sleep-promoting activities of hop (Humulus lupulus L.) varieties. Other

Journal of food … 2023 10 sitasi

Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. Review

Molecules (Basel, Switzerland) 2022 90 sitasi

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 sitasi

GABAA Receptor-Mediated Sleep-Promoting Effect of Saaz-Saphir Hops Mixture Containing Xanthohumol and Humulone. Other

Molecules (Basel, Switzerland) 2021 10 sitasi

Use of Plant-Derived Natural Products in Sleep Disturbances. Review

Advances in experimental … 2021 7 sitasi

Current uses and knowledge of medicinal plants in the Autonomous Community of Madrid (Spain): a descriptive cross-sectional study. Other

BMC complementary medicine … 2020 48 sitasi

GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review

Phytotherapy research : … 2018 95 sitasi

Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster. Other

Biological & pharmaceutical … 2017 20 sitasi

Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. Other

The primary care … 2015 51 sitasi

Treating primary insomnia - the efficacy of valerian and hops. Review

Australian family physician 2010 58 sitasi

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 sitasi

Treating the health, quality of life, and functional impairments in insomnia. Review

Journal of clinical … 2007

Hypothermic effects of hops are antagonized with the competitive melatonin receptor antagonist luzindole in mice. Other

The Journal of … 2007

A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze … RCT

Phytotherapy research : … 2007

Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. RCT

Sleep 2005 187 sitasi

Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review

Journal of psychopharmacology … 2005 176 sitasi

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

Safety and efficacy of herbal sedatives in cancer care. Review

Integrative cancer therapies 2004 59 sitasi

[States of nervousness. Useful medicinal plants]. Other

Revista de enfermeria … 2004

[Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different … CCT

Medizinische Klinik 1977

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Dosis yang Umum Digunakan

sleep:: 300-500 mg extract, 30-60 min before bed; often combined with valerian

Batas atas: Not formally established

Dosis yang Diteliti dalam Penelitian

Dosis	Durasi	Efek	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	--

Waktu terbaik diminum: 30-60 minutes before bed; commonly used with valerian root for synergistic effects

Safety & Side Effects

Efek Samping yang Dilaporkan

⚠ Drowsiness (intended effect)
⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
⚠ Allergic reactions in hop-sensitive individuals

Interaksi yang Diketahui

● Sedatives and CNS depressants — additive effects
● Estrogen-sensitive conditions — hops contain phytoestrogens
● CYP450 substrates — mild enzyme inhibition reported

Asupan atas yang dapat ditoleransi: Not formally established

Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.

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

Bahan lain untuk Insomnia

Melatonin A Akar Valerian A CBD A Asam Lemak Omega-3 A Tryptophan A Vitamin D A

Hops untuk kondisi lain

Kesulitan Onset Tidur A Gangguan Tidur Terkait Menopause A

Kesimpulan Singkat

Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.

Evidence Strength92%

High confidence

Rincian Studi

RCT (3)Meta (0)Other (13)

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Insomnia

Pelajari Lebih Lanjut

Penafian FDA: Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.