Hops 用于 入睡困难
A 证据 多项大型临床试验一致显示出显著的益处。基于8项研究（1项荟萃分析，3项RCT），共2,688名参与者。8项中有6项显示积极效果。
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A
结论
基于8项研究（1项荟萃分析，3项RCT），共2,688名参与者。8项中有6项显示积极效果。
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)
效果: Mean +21.7 min/night; shortest night +48.7 min
0.019
研究人群: 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
效果: None
None
研究人群: 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
效果: 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
效果: ~20% longer sleeping time
None
研究人群: 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
效果: None
None
研究人群: insomnia patients
Randomized Controlled Trial
Double-blind
Treating primary insomnia - the efficacy of valerian and hops.
Dose: None
vs: placebo
Outcome: sleep quality
效果: None
None
研究人群: None
Key Statistics
8
研究数量
2688
受试者
↑
Positive
A
等级
Referenced Papers
Brain and behavior
2025
1 次引用
Health education research
2022
14 次引用
Advances in experimental …
2021
7 次引用
Biological & pharmaceutical …
2017
20 次引用
The primary care …
2015
51 次引用
Australian family physician
2010
58 次引用
Journal of clinical …
2007
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
上限： Not formally established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 |
最佳服用时间： 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
已报告的副作用
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
已知相互作用
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
可耐受最高摄入量： Not formally established
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does Hops help with 入睡困难?
Based on 8 studies with 2,688 participants, there is strong evidence from multiple clinical trials that Hops may support 入睡困难 management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for 入睡困难?
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 入睡困难?
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
其他成分用于 入睡困难
Hops 用于其他健康状况
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
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