Hops comes from the female flower clusters (strobiles) of Humulus lupulus. You likely know it as the flavoring in beer. Bitter acids like humulones and lupulones, along with essential oils, give hops a mild calming effect. This makes it useful in sleep and relaxation formulas.
People take hops to help wind down and get deep sleep. It also eases occasional stress or nervous tension. Many formulas pair hops with valerian. Use dried strobiles for tea, liquid extracts, or standardized capsules. Take it shortly before bedtime, as it brings on drowsiness.
Hops can make you sleepy. Do not drive or operate machinery after taking it. Avoid alcohol and other sedatives. Because hops contains phytoestrogens, talk to a healthcare provider if you have a hormone-sensitive condition like certain breast cancers. Avoid hops during pregnancy, as it may stimulate menstruation.