Hops for a restful sleep

Hops are not only a main ingredient in beer, but also a natural remedy for restlessness, stress and sleep disorders. Here we explain exactly how hop extracts promote relaxation and ensure better sleep.

Table of Contents

1. Hops and hop extracts
2. Ingredients and effect
3. Hops for better sleep
4. Application of hops
5. Hops, beer & sleep
6. Conclusion

1. Hops and hop extracts

Hops (Humulus lupulus) belong to the hemp family and are known as the main ingredient in beer. Due to its natural effects, the extracts of the hop plant have been used for centuries as a medicinal plant to relieve restlessness and anxiety, nervous tension and sleep disorders. More than 95% of the hop cones grown are used to make beer. The remaining harvest is needed to produce medicines and supplements designed to naturally support sleep and relaxation.

2. Ingredients and effect

Hops are particularly rich in healthy tannins and bitter substances and contain a high amount of the bitter substances humulone and lupulone. They are also known as “hop bitters”, give the plant its typical tart-bitter taste and are essential for its sleep-promoting and relaxing effects. The green hop cones also contain essential oils, flavonoids (plant substances) and phytoestrogens, the components of which probably also contribute to the calming effect.

These natural ingredients give hops a variety of positive properties. It has an antibacterial and antispasmodic effect, but also stimulates the appetite and promotes digestion. However, the focus is on the calming and sleep-promoting effect, which can be attributed to the bitter substances it contains. Some studies show that humulone and lupulone are converted in our body to another active ingredient (methyl-3-buten-2-ol), which can have a calming effect on the central nervous system and also have an influence on sleep-wake regulation. As a natural sedative, hops can help with inner restlessness, stress and anxiety, promote relaxation and counteract problems falling asleep and sleep disorders.

A combination with other calming plant substances such as valerian, lemon balm or lavender can enhance the effect of hops and help promote relaxation even more intensively.

3. Hops for better sleep

Relaxing your body and mind before going to bed is an important prerequisite for a peaceful sleep. Hops can help relieve stress and tension so that they don't get in the way of falling asleep in the evening. Some studies also suggest that certain components of hops have a similar effect on the brain as the sleep hormone melatonin. They therefore have a direct effect on the sleep-wake rhythm and can help you fall asleep.

In order to specifically contribute to good sleep, hops in combination with valerian extracts have proven to be particularly effective. It has been scientifically proven that these two plants complement each other well and can have a positive effect on sleep.

4. Application of hops

Hops or Hop extract is available in different dosage forms, for example as tea, drops, tablets or capsules for internal use or as a component of ointments and baths for external use. Particularly in medications or food supplements, hops are usually combined with other plant substances that complement each other in their effect against stress and restlessness. This can promote relaxation and sleep even better.

If you want to use a hop preparation to support your sleep, you should not forget that, unlike chemical sleeping pills or sedatives, the effect often only occurs after some time. Hops work naturally and have no known side effects.

5. Hops, beer & sleep

Many people are of the opinion that a beer at the end of the day helps them relax and, as a nightcap before going to bed, helps them fall asleep. However, the calming effect of beer can be attributed more to the alcohol it contains than to the hops. Alcohol only has an initial relaxing effect and can significantly disrupt our sleep later at night. For this reason, you should avoid a bedtime beer and use the positive effects of hops in the form of natural teas or capsules.

6. Conclusion

• Hops are not only the main ingredient in beer, but also a medicinal plant that relieves restlessness, stress, fear and tension and promotes sleep and relaxation.

• Hops have a calming effect on the body and mind, are antibacterial, antispasmodic, and stimulate appetite and digestion.

• The active ingredients in hops influence sleep-wake behavior and can promote falling asleep.