If you have looked at the label of a sleep supplement and seen hops, you may have wondered why the beer plant is there. It is a fair question. Hops have a long history as a calming herb, and a small body of research has looked at them for sleep. Here we look at what hops are, their history, whether beer helps sleep, what the studies found, and how much is in Sleep Harmony.
In this article
From Anirva, the maker of Sleep Harmony. This article is general information, not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
- Hops have a long traditional use for sleep. A 2008 review notes that hop flowers have long been used in traditional medicine, mainly for sleep problems. [2]
- Europe recognizes this traditional use. The European Medicines Agency lists hop flowers for mild stress and to aid sleep, based on long-standing use. [1]
- Most human studies pair hops with valerian. Results for the combination are modest, and research on hops alone is small. [3][5]
- Beer is not the same as a hops extract. Cleveland Clinic explains that alcohol breaks up sleep later in the night. [7]
- Sleep Harmony contains 100 mg of hops extract, alongside 13 other ingredients. [8]
Facts at a glance
| Fact | Detail |
|---|---|
| Ingredient | Hops extract, from aerial parts [8] |
| Amount in Sleep Harmony | 100 mg a day, in 2 capsules [8] |
| Amounts studied | About 84 mg with valerian, or 400 mg alone [3][5] |
| Kinds of evidence | One traditional-use monograph, one review, four small human trials [1][2][3][4][5][6] |
What Are Hops?
Hops come from Humulus lupulus, a climbing plant. The cone-shaped flowers of the plant are the part used in brewing and in herbal products. [1]
Hop flowers contain bitter compounds, oils and plant compounds called flavonoids. Two flavonoids get the most attention: xanthohumol, and 8-prenylnaringenin. [2] A 2008 review describes 8-prenylnaringenin as one of the strongest plant estrogens found so far. [2] We come back to this in the safety section.
A Short History of Hops
Hops also have a long history as a calming herb. A 2008 review notes that hop flowers have long been used in traditional medicine, mainly to help with sleep problems. [2] Today, the European Medicines Agency recognizes hop flower products for mild stress and sleep, based on traditional use. [1] "Traditional use" means the products have been used safely for at least 30 years, including 15 years in Europe, and their effect is considered plausible. [1]
Does Beer Help You Sleep?
Beer contains hops, so it is a natural question. The answer has two parts: the alcohol and the hops.
Cleveland Clinic explains that alcohol may make you drowsy at the start, but it breaks up sleep later in the night. [7] The brain briefly wakes up again and again, and this especially affects REM sleep, the stage linked with feeling rested. [7] Cleveland Clinic suggests finishing alcohol at least three hours before bedtime. [7]
What about the hops without the alcohol? A small study from Spain gave 30 university students one non-alcoholic beer with dinner for 14 days. [6] Compared with the week before, they rated their sleep quality as better and took less time to fall asleep. [6] The study had no placebo group, so the results are early.
How Might Hops Work?
Researchers are still studying how hops might support sleep. The 2008 review notes that the calming effect of hops needs more research to identify which compounds are responsible and how they work. [2] The research is still growing.
What Does the Human Research Show?
Hops with valerian
Most human sleep studies of hops use it together with valerian. In a 28-day trial in nine US sleep centers, 184 adults with mild sleep problems took a valerian and hops combination or a placebo. [3] Each night's dose had about 84 mg of hops extract and about 374 mg of valerian extract. [3] People rated their sleep as modestly better, but few differences from placebo were statistically significant. [3] Sleep-lab measures did not differ between the groups. [3] Physical quality of life improved more than with placebo, and there was no rebound in sleep problems after stopping. [3]
A 2025 trial tested a valerian and hops combination in 40 adults with occasional sleep problems for 21 days. [4] People taking it slept about 22 minutes longer each night than those on placebo. [4] It did not affect daytime thinking, and all side effects were mild to moderate. [4]
Hops on their own
Research on hops alone is small. A 2017 trial included 36 healthy young adults with at least mild stress. [5] Each took 400 mg of hops extract a day for four weeks, and a placebo for four weeks. Their self-rated stress, anxiety and low-mood scores improved more with hops than with placebo. [5] Sleep was not measured in that trial. The non-alcoholic beer study above is the other human study of hops without valerian. [6]
Study summary
| Study | People | Amount a Day | Length | Main Result |
|---|---|---|---|---|
| Morin et al., 2005 [3] | 184 adults with mild sleep problems | About 84 mg hops + 374 mg valerian extract | 28 days | Modest self-rated gains; few significant vs. placebo; no sleep-lab difference. |
| Valerian-hops feasibility trial, 2025 [4] | 40 adults with occasional sleep problems | Valerian-hops extract | 21 days | About 22 minutes more sleep a night vs. placebo. |
| Kyrou et al., 2017 [5] | 36 healthy young adults | 400 mg hops extract | 4 weeks | Lower self-rated stress scores vs. placebo; sleep not measured. |
| Franco et al., 2014 [6] | 30 university students | 1 non-alcoholic beer with dinner | 14 days | Better self-rated sleep vs. the week before; no placebo. |
How Much Hops Is in Sleep Harmony Compared With the Studies?
| Source | Hops a Day | Notes |
|---|---|---|
| Sleep Harmony (2 capsules) | 100 mg extract | Label lists aerial parts [8] |
| 28-day valerian-hops trial | About 84 mg extract | With about 374 mg valerian extract [3] |
| 4-week stress trial | 400 mg extract | Hops alone [5] |
Safety and Interactions
When the European Medicines Agency reviewed hop flower products, it had not received reports of side effects. [1] It limits these products to adults and adolescents over 12, and advises seeing a doctor if sleep problems last more than two weeks or get worse. [1]
Hops contain 8-prenylnaringenin, a plant compound with estrogen-like activity. [2] If you have a hormone-sensitive condition, it is worth asking your doctor before use.
14 ingredients, including 100 mg of hops extract
Sleep Harmony is a nightly two-capsule supplement that pairs hops with valerian, magnesium, L-theanine, ashwagandha, melatonin and three probiotics. Every ingredient is listed on the label.
See Sleep HarmonyHops Is One Part of Sleep Harmony
Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula. We chose ingredients that have each been studied for relaxation and sleep. Hops is one of them.
Sleep Harmony has not been clinically tested as a finished product. For this reason, we cannot say how its ingredients work together. The studies in this article tested hops alone or with valerian, and their results do not describe the whole formula.
If you take Sleep Harmony, you are not relying on hops alone. It is one of 14 ingredients in each serving.
- Hop products have a reassuring record. When the European Medicines Agency reviewed them, it had not received reports of side effects. [1]
- Sleep Harmony also contains melatonin and other calming ingredients, so it is meant for bedtime.
- If you are pregnant, nursing, taking medicines or have a hormone-sensitive condition, a doctor or pharmacist can help you decide whether it is right for you.
If You Are Deciding
Hops have a long traditional use and a small but growing research base, mostly alongside valerian. If you enjoy a beer in the evening, Cleveland Clinic suggests finishing alcohol at least three hours before bed. [7]
Good sleep habits remain the base. Cleveland Clinic suggests a steady sleep schedule, less caffeine and alcohol, and a cool, dark bedroom. [9] If you would like to try Sleep Harmony, the directions are two capsules 30 to 60 minutes before bedtime. [8]
The Short Version
Hops are the beer plant, and they also have a long traditional use for sleep. Most human studies pair hops with valerian and found modest improvements. Beer itself is not a sleep aid, because alcohol breaks up sleep later in the night. Sleep Harmony contains 100 mg of hops extract, alongside 13 other ingredients.
Frequently Asked Questions
Do hops help with sleep?
Do hops make you sleepy on their own?
Does drinking beer help you sleep?
Does non-alcoholic beer help you sleep?
What is the valerian and hops combination used for?
How much hops extract is used in sleep studies?
How long do hops take to work?
What are the side effects of hops supplements?
Do hops affect hormones?
References
- European Medicines Agency. Lupuli flos (hop strobile): herbal medicinal product summary. Monograph Revision 1, adopted August 7, 2014. https://www.ema.europa.eu/en/medicines/herbal/lupuli-flos
- Zanoli P, Zavatti M. Pharmacognostic and pharmacological profile of Humulus lupulus L. J Ethnopharmacol. 2008;116(3):383–396. PMID: 18308492.
- Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465–1471. doi:10.1093/sleep/28.11.1465. PMID: 16335333.
- Effects of a valerian-hops extract combination (Ze 91019) on sleep duration and daytime cognitive and psychological parameters in occasional insomnia: a randomized controlled feasibility trial. Brain Behav. 2025. PMCID: PMC12134488.
- Kyrou I, Christou A, Panagiotakos D, Stefanaki C, Skenderi K, Katsana K, Tsigos C. Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults. Hormones (Athens). 2017;16(2):171–180. doi:10.14310/horm.2002.1738. PMID: 28742505.
- 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 Physiol Hung. 2014;101(3):353–361. doi:10.1556/APhysiol.101.2014.3.10. PMID: 25183509.
- Foldvary-Schaefer N (expert). Full proof: explaining how alcohol can interfere with sleep. Cleveland Clinic Health Essentials. January 30, 2025. https://health.clevelandclinic.org/why-you-should-limit-alcohol-before-bed-for-better-sleep
- Anirva. Sleep Harmony with Probiotics: Supplement Facts label and product page. https://anirva.com/products/sleep-harmony (accessed September 30, 2026).
- Umeda N (expert). Does magnesium help you sleep better? Cleveland Clinic Health Essentials. September 4, 2026. https://health.clevelandclinic.org/does-magnesium-help-you-sleep/
