Hops (Lupulin)
The same plant that flavours beer. Sedating bitter compounds (lupulin) modulate sleep and calm — most often combined with valerian.
Moderate for sleep quality, especially combined with valerian. Effects: 2–4 weeks.
Humulus lupulus cones produce lupulin — a yellow resin containing bitter acids that bind melatonin receptors and modulate GABA. It's been a folk sleep remedy (think the Edwardian hops pillow) and has small but consistent RCT support for sleep quality, especially in combination with valerian (Sedaplus / Songha Night). Mildly sedating on its own; meaningfully so paired with other sedative herbs. Also has phytoestrogenic activity worth knowing about.
- Form
- Hops extract (often in combination with valerian — Songha Night, Sedaplus). Hops pillows traditional.
- Dose
- 200–400 mg pre-bed. Combination products typically 100–200 mg hops + 200–300 mg valerian.
- Timing
- PM, 30–60 min before bed.
- Schedule
- Daily for sustained benefit. Effects build over 2 weeks.
- Side effects
- Morning grogginess, vivid dreams. Mild estrogenic effects with chronic high doses.
- Interactions
- Sedatives, alcohol — additive. Estrogenic medications — additive (hops contains 8-prenylnaringenin, a potent phytoestrogen).
- Contraindications
- Estrogen-sensitive cancers. Pregnancy / breastfeeding (estrogenic activity). Depression (some traditional cautions about depressing effects).
- Lab markers
- Not standard.
- Food sources
- Beer (in tiny amounts — not enough for sleep effects without the alcohol disrupting it).
Pairs with
Valerian (classic combo, well-studied). Lemon balm, passionflower (sleep blend). Magnesium glycinate.
within Herbs & botanicals