Hi everyone and welcome to Herb Notes, I'm Sorrel Hartford.
If you've ever enjoyed a cold IPA on a warm summer evening, you've already met one of herbalism's most fascinating relaxing herbs: hops, or Humulus lupulus.
While hops are famous for giving beer its signature bitter flavor, herbalists have been turning to hops for centuries to support relaxation, sleep, and healthy digestion.
The medicine comes from the female plant's papery green cones, called strobiles, which are coated in a golden resin known as lupulin. That's where many of hops' beneficial compounds are found.
Let's explore three medicinal uses of hops.
First, relaxation and sleep. Hops is what herbalists call a bitter relaxing nervine—an herb that calms the nervous system while also supporting digestion. It's especially helpful for people who feel restless, overheated, or unable to settle at bedtime.
Modern research backs up this traditional use, with studies showing hops may reduce stress, anxiety, and even improve sleep quality. If bitter tea isn't your thing, dried hops can also be tucked into a sleep pillow or added to a relaxing evening bath.
Second, digestive support. There's a reason that hoppy beer has traditionally been enjoyed alongside food. As a classic bitter herb, hops stimulates digestive juices and bile, helping the body digest fats and easing that sluggish, heavy feeling after meals.
It's particularly helpful when digestive discomfort is tied to stress, easing cramping, bloating, and tension in the gut. Because hops is quite bitter, many herbalists prefer using it as a tincture.
And third, hormonal balance. Hops contains gentle plant compounds called phytoestrogens that interact with estrogen receptors.
This has made it a valued herb for supporting people through menopause, particularly for reducing hot flashes. It's also been used traditionally to ease menstrual cramps thanks to its relaxing effects on smooth muscle.
A quick word of caution: hops can enhance the effects of sedative medications, so it should not be used at therapeutic doses alongside sleep medicines or antidepressants.
It's also best to consult your provider before using hops during pregnancy, or if you have a tendency towards depression or low mood.
If you'd like to learn about more herbs like hops, download our free Herb Notes flashcards, where you'll discover the medicinal benefits of twelve favorite herbs, including elderberry, dandelion, and many more.
Thanks for being here.
This has been Herb Notes with your host, Sorrel Hartford.
