Hops
Important Disclaimer
This is not medical advice. Consult a qualified healthcare provider before using any remedy, especially if pregnant, breastfeeding, on medication, or managing a health condition.
Overview
Hops is a climbing perennial vine best known as the bittering and flavoring agent in beer. The female flower cones (strobiles) contain bitter resins and volatile oils with significant sedative, anxiolytic, and digestive properties. Hops has been used medicinally since at least the 9th century for sleep disorders, anxiety, and digestive complaints. Modern research confirms its sedative effects, particularly when combined with valerian root.
Traditional Use
Hops has been cultivated in Europe since at least the 9th century, primarily for brewing beer. However, its medicinal use predates its brewing use. Traditional herbalists used hops pillows to promote sleep — a practice still used today. In the 19th century, hop pickers were noted to fall asleep easily during harvest, leading to investigation of its sedative properties. Traditional European herbalists used hops for insomnia, nervous tension, digestive complaints, and as a bitter tonic. In traditional Chinese medicine, hops is used to calm the mind and support digestion.
Key Active Compounds
2-Methyl-3-buten-2-ol
A breakdown product of humulone that has demonstrated sedative activity in animal studies, likely contributing to hops' sleep-promoting effects.
Humulone & Lupulone (Alpha & Beta Acids)
Bitter resin acids with antimicrobial, anti-inflammatory, and sedative properties. Responsible for hops' characteristic bitter taste.
Myrcene
A monoterpene volatile oil with sedative and analgesic properties, contributing to hops' calming effects.
8-Prenylnaringenin
A potent phytoestrogen that may contribute to hops' effects on hormonal balance and menopausal symptoms.
Evidence-Based Benefits
Sleep support
Moderate evidenceMultiple clinical studies show hops, especially in combination with valerian root, significantly improves sleep quality, reduces sleep latency, and decreases nighttime awakenings.
Anxiety and stress relief
Some studiesHops demonstrates anxiolytic (anti-anxiety) effects in clinical studies. A 2017 study showed hops dry extract significantly reduced anxiety, depression, and stress scores.
Digestive bitter tonic
Traditional useBitter compounds in hops stimulate digestive secretions, improve appetite, and support healthy digestion. Used as a digestive bitter in traditional herbal medicine.
Menopausal symptom relief
Some studies8-Prenylnaringenin, a potent phytoestrogen in hops, may help reduce hot flashes and other menopausal symptoms.
Common Preparation Methods
Hops Tea
Steep 1-2 teaspoons of dried hops strobiles in 8 oz of hot water for 10-15 minutes. Strain and drink 30-60 minutes before bedtime.
Dosage: 1-2 cups before bedtimeVery bitter taste; add honey or combine with chamomile or valerian to improve flavor.
Hops Pillow
Fill a small pillow or sachet with dried hops strobiles. Place near your pillow while sleeping.
Dosage: Use nightlyTraditional sleep remedy; replace hops every few months as volatile oils dissipate.
Tincture
Use a 1:5 tincture in 60% alcohol. Take 1-2 ml 30-60 minutes before bedtime.
Dosage: 1-2 ml before bedtimeMost effective for sleep when combined with valerian tincture.
Standardized Capsules
Take standardized hops extract capsules (typically 300-500mg) 30-60 minutes before bedtime.
Dosage: 300-500mg before bedtimeOften combined with valerian in commercial sleep formulas.
Safety & Cautions
Please read carefully before use
Contraindications
- Depression: hops may worsen depressive symptoms
- Hormone-sensitive conditions (breast cancer, endometriosis): consult healthcare provider due to phytoestrogen content
- Pregnancy: avoid medicinal doses
- Children: avoid
Drug Interactions
- Sedative medications (benzodiazepines, sleep aids): additive sedative effects
- Alcohol: enhances sedation
- Antidepressants: may interact; consult healthcare provider
- Hormone therapies: phytoestrogen content may interact
Possible Side Effects
- Drowsiness (do not drive after use)
- Rare allergic reactions (contact dermatitis in hop pickers)
- Possible hormonal effects with long-term use
Special Populations
- Pregnancy: avoid medicinal doses
- Depression: avoid
- Hormone-sensitive conditions: consult healthcare provider
- Elderly: use lower doses due to enhanced sedative sensitivity
Sources & References
Phytotherapy Research
European Journal of Medical Research
Journal of Clinical Endocrinology
Quick Reference
Cannabaceae
Strobiles (female flowers/cones), Leaves
Bitter, slightly aromatic, resinous
Safety First
Always consult with a qualified healthcare provider before starting any new remedy, especially if you have existing health conditions or take medications.