Hops: Not Just for Beer, How This Ancient Herb Supports Sleep
It's 3am. The house is silent, but your mind is wide awake, ticking through tomorrow's to-do list and replaying a conversation from last Tuesday. An hour ago you were exhausted. Now you're staring at the ceiling, doing the maths on how few hours of sleep you can survive on.
Broken, restless sleep is one of the most common experiences women describe through perimenopause and menopause.1 Shifting hormones, night sweats and a mind that refuses to switch off can all gang up on a good night's rest. (If you want to understand why this happens, we go deeper in how menopause can affect your sleep.)
So when a humble herb with a centuries-old reputation for calm keeps turning up in sleep blends, it's worth a closer look. Which brings us to hops.
What are hops, and why are they in a sleep supplement?
You almost certainly know hops as the thing that gives beer its bitter, aromatic bite. Botanically, hops are the strobiles: the small, green, cone-shaped flowers of Humulus lupulus, a tall climbing plant that happens to be a cousin of cannabis.2
Here's the surprising part. The very compounds that flavour and preserve beer, the bitter acids and fragrant oils packed inside those little cones, are the ones herbalists have prized for centuries for their gentle, calming effect.2
A centuries-old remedy for restless nights
Hops have featured in Western herbal medicine for centuries, usually as a calming herb for restlessness and sleeplessness. They earned a reputation as a "nervine", a herb that helps soothe a wound-up nervous system.
The loveliest piece of this history is the hops pillow. For generations, people stuffed small cushions with dried hop flowers, tucked them under their usual pillow, and breathed in the aroma to drift off. King George III, a famously terrible sleeper, was said to rest on hop-filled pillows, and the remedy appears again and again in old herbals on both sides of the Atlantic.2
By the late 1800s and early 1900s, physicians were recommending hops for sleeplessness tied to worry or nervous exhaustion. Several Native American traditions had independently reached the same conclusion.2 A short version of the herb's long career:
- 1700s to 1800s: Hops pillows used as a folk remedy for sleeplessness, with King George III among the famously poor sleepers who tried them.
- Early 1900s: Physicians recommend hops for sleeplessness linked to worry and nervous tension.
- Today: Hops appears in modern sleep blends, usually paired with other calming botanicals.
What does the research say about hops and sleep?
Tradition is charming, but what about actual evidence? Researchers are still working out exactly how hops works, but the picture so far is of a herb that gently turns down the volume rather than knocking you out.
A small study of shift-working nurses found that a hops-containing drink in the evening helped them fall asleep faster.3 A separate trial in stressed students reported better subjective sleep quality,4 and another study found a hops extract eased symptoms of mild anxiety and stress over a four-week period.5
It's only fair to be honest about the limits here. These studies are small, and hops is almost always studied alongside other herbs rather than on its own. Hops is gentle support for relaxation, not a heavy-duty sedative, and that's rather the point.
Why hops works best in good company
One thing herbalists worked out long ago is that hops rarely performs solo. It has traditionally been blended with other calming plants, each one adding to that overall sense of ease.
That's exactly how we built Sleep. Hops works alongside California poppy and passionflower which, like hops, are traditionally used in Western herbal medicine to relieve restless sleep, plus a supportive dose of magnesium, which supports muscle relaxation. Each one plays to its strengths, so the blend can do more for your sleep than hops would manage on its own.
How we use hops in Sleep
Sleep is our plant-led formula for restless nights and broken sleep, with hops right at its heart. Here's the full blend, and what each part brings to a calmer night.
| Ingredient | What it may help with |
|---|---|
| Hops flower (Humulus lupulus) | May promote relaxation and help calm a busy mind as you ease towards sleep. |
| California poppy | Traditionally used in Western herbal medicine to help induce sleep and improve sleep quality. |
| Passionflower | Traditionally used in Western herbal medicine to relieve sleeplessness and restless sleep. |
| Magnesium (glycinate) | A modest, supportive dose of an essential mineral that may help support muscle relaxation and refreshing sleep. |
Together, this quartet may support refreshing sleep, and its herbs are traditionally used in Western herbal medicine to help induce sleep and relieve disturbed sleep. If you'd like to read more about one of the supporting players, we've written about why magnesium matters during menopause.
A few sensible notes. Sleep is taken as one capsule before bed. Because it's designed to help you wind down, take it once you're settled for the night rather than before driving or operating machinery, and avoid combining it with alcohol or other sedatives. If your sleeplessness persists, it's always worth talking to your health professional.
ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.
Small habits that help you wind down
A supplement does its best work as part of a wider wind-down routine, so it's worth giving your evenings a little structure. A few things that tend to help:
- Keep your bedroom cool, dark and free from screens.
- Start winding down 30 to 60 minutes before bed, with a book, a warm bath or some gentle stretching.
- Switch to breathable cotton or bamboo bedding to help regulate temperature through the night.
- Avoid caffeine after midday and go easy on alcohol close to bedtime.
- Try a few slow breaths or a short relaxation practice as you settle in.
For more ideas, here's our guide to improving your sleep quality and duration.
Restless nights can feel relentless, but they don't have to be your normal. With a calmer evening routine, a few supportive habits and a little help from plants like hops that have settled sleepers for centuries, deeper and more restful nights may be closer than you think.
References
- healthdirect Australia. Menopause. Healthdirect Australia, last reviewed November 2025.
- Koetter U, Biendl M. Hops (Humulus lupulus): a review of its historic and medicinal uses. HerbalGram. 2010;(87):44-57. Funding: not reported.
- Franco L, Sánchez C, Bravo R, Rodríguez AB, Barriga C, Romero E, et al. The sedative effect of non-alcoholic beer in healthy female nurses. PLoS One. 2012;7(7):e37290. Funding: University of Extremadura, the Junta de Extremadura health department and the Centro de Información Cerveza y Salud (a beer and health information centre).
- Franco L, Bravo R, Galán C, Rodríguez AB, Barriga C, Cubero J. Effect of non-alcoholic beer on subjective sleep quality in a university stressed population. Acta Physiologica Hungarica. 2014;101(3):353-361. Funding: not reported in the published abstract.
- Kyrou I, Christou A, Panagiotakos D, Stefanaki C, Skenderi K, Katsana K, et al. Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study. Hormones (Athens). 2017;16(2):171-180. Funding: not reported in the published abstract.
