Hops для Трудности с засыпанием

A Доказательства Несколько крупных клинических испытаний стабильно демонстрируют значительные преимущества.

Based on 8 studies (1 meta-analysis, 3 RCTs) with 2,688 total participants. 6/8 studies show positive effects.

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Итог

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 или: Placebo Outcome: Sleep duration (Fitbit tracker) Эффект: Mean +21.7 min/night; shortest night +48.7 min 0.019

Популяция: Adults with occasional sleep problems

Observational Study n=2464

Young adults' knowledge, perceptions and use of cannabidiol products: a mixed-methods study.

Dose: None или: None Outcome: CBD knowledge, perceptions, and use Эффект: None None

Популяция: US young adults, mean age 24.67y

narrative review

Use of Plant-Derived Natural Products in Sleep Disturbances.

Dose: varies by product and study или: Placebo Эффект: None None

In Vitro

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

Dose: valerian/hops mixture (20 mg/mL valerian) или: control diet Outcome: sleep duration and GABA receptor expression Эффект: ~20% longer sleeping time None

Популяция: 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 или: placebo Outcome: None Эффект: None None

Популяция: insomnia patients

Randomized Controlled Trial Double-blind

Treating primary insomnia - the efficacy of valerian and hops.

Dose: None или: placebo Outcome: sleep quality Эффект: None None

Популяция: None

Key Statistics

Исследования

2688

Участники

↑

Positive

Оценка

Referenced Papers

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 цитирований

Young adults' knowledge, perceptions and use of cannabidiol products: a mixed-methods study. Other

Health education research 2022 14 цитирований

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

Advances in experimental … 2021 7 цитирований

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

Biological & pharmaceutical … 2017 20 цитирований

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 цитирований

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

Australian family physician 2010 58 цитирований

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

Journal of clinical … 2007

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

Sleep 2005 187 цитирований

Dosage & Usage

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

Часто используемые дозировки

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

Верхний предел: Not formally established

Дозировки, изученные в исследованиях

Дозировка	Длительность	Эффект	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

Лучшее время приёма: 30-60 minutes before bed; commonly used with valerian root for synergistic effects

Safety & Side Effects

Зарегистрированные побочные эффекты

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

Известные взаимодействия

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

Допустимый верхний уровень потребления: Not formally established

Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.

Frequently Asked Questions

Does Hops help with Трудности с засыпанием?

Based on 8 studies with 2,688 participants, there is strong evidence from multiple clinical trials that Hops may support Трудности с засыпанием management. Our evidence grade is A (Strong Evidence).

How much Hops should I take for Трудности с засыпанием?

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 Трудности с засыпанием?

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.

Другие ингредиенты для Трудности с засыпанием

Витамин B6 A Магния глицинат A Цинк A Melatonin A L-Theanine A Apigenin B

Hops для других состояний

Бессонница A Menopause-Related Sleep Disturbance A

Краткий вывод

Based on 8 studies (1 meta-analysis, 3 RCTs) with 2,688 total participants. 6/8 studies show positive effects.

Evidence Strength92%

High confidence

Разбор исследований

RCT (2)Meta (0)Other (6)

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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

Отказ от ответственности FDA: Данные утверждения не были оценены Управлением по санитарному надзору за качеством пищевых продуктов и медикаментов (FDA). Продукты и информация на этом сайте не предназначены для диагностики, лечения, излечения или профилактики каких-либо заболеваний. Представленные оценки доказательности основаны на нашем анализе опубликованных рецензируемых исследований и не являются медицинской консультацией. Всегда консультируйтесь с лечащим врачом перед началом приёма любых добавок.

Hops для Трудности с засыпанием

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Итог

Key Study Findings

Key Statistics

Referenced Papers

Dosage & Usage

Часто используемые дозировки

Дозировки, изученные в исследованиях

Safety & Side Effects

Зарегистрированные побочные эффекты

Известные взаимодействия

Frequently Asked Questions

Related Evidence

Другие ингредиенты для Трудности с засыпанием

Hops для других состояний

References