Evidence supporting the use of: Hops
For the health condition: Sleep (restless and disturbed)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Hops (Humulus lupulus) has a long history of traditional use for sleep disturbances and restlessness, often in combination with other sedative herbs like valerian. Scientific research has begun to provide support for this traditional use. Several studies have explored the sedative and sleep-promoting effects of hops extracts. The primary active constituents believed responsible are bitter acids (such as humulone and lupulone) and prenylated flavonoids, which appear to modulate GABAergic activity in the central nervous system—similar to how some pharmaceutical sedatives work. Clinical trials, although often limited by small sample sizes and methodological differences, have shown that hops (especially in combination with valerian) can modestly improve sleep quality and decrease sleep latency in people with mild to moderate sleep disturbances. Animal studies have also demonstrated sedative and hypnotic effects. However, while the evidence is promising, it is not uniformly robust; many studies combine hops with other botanicals, making it difficult to isolate hops' individual effects. Safety profiles are generally favorable for short-term use. In summary, while hops has both traditional and emerging scientific backing for use in supporting sleep, the evidence is moderate in quality, meriting a rating of 3 out of 5.

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