Improve sleep with valerian and hops: What’s really behind it?

Who doesn’t know it: lying in bed, thoughts racing, sleep just won’t come. In a time when sensory overload and inner restlessness are part of everyday life for many people, more and more are seeking natural ways to find calm. Valerian and hops are among the best-known herbs in European naturopathy—and have been for many centuries. But what really lies behind the traditional reputation of these two medicinal plants? And why did medieval herbalists like Hildegard of Bingen already rely on them? This article takes a closer look at valerian and hops—their history, their ingredients, and their role in a nature-based evening routine. Sleep and relaxation products

Valerian and Hops: A Millennia-Old Tradition of Nighttime Rest

The history of valerian goes far back—to antiquity, where Greek and Roman physicians already valued the plant. In the Middle Ages, knowledge of medicinal herbs flourished in the monastery gardens of Europe. The Benedictine and polymath Hildegard of Bingen (1098–1179) studied the healing power of plants intensively and left behind comprehensive herbal knowledge that still resonates today. Her writings contain references to plants traditionally used to help people with inner restlessness and insomnia—valerian was among the valued herbs in the monastic repertoire.

Hops also have an impressive history. While today they are mainly known as a brewing ingredient, they were used long before beer culture in folk medicine as a calming herb. Monks working in monastery breweries reportedly observed that hop pickers became unusually tired quickly during harvest—a clue that sparked interest in the plant’s effects. This observation helped firmly establish hops in traditional herbal medicine.

The combination of valerian and hops is not a modern marketing trend but a body of experience grown over generations. In Central European folk medicine, both plants were often used together—whether as tea, herbal pillows, or extracts. This combination remains one of the classic duos for herbal sleep support. Anyone interested in naturopathy and sleep inevitably encounters these two names. Hildegard of Bingen products

“Hildegard of Bingen described numerous herbs in her ‘Physica’ that are meant to help people find inner balance and calm—a concept she considered essential for restful sleep.” – From the historical herbal tradition of the Benedictine nuns

What’s Inside Valerian and Hops? An Overview of Their Ingredients

The traditional reputation of valerian and hops is based on complex plant compounds that have fascinated natural science for decades. In valerian (Valeriana officinalis), the focus is mainly on essential oils, valepotriates, and isovaleric acid. Valerian also contains lignans and flavonoids—secondary plant compounds that have always played a special role in traditional herbal medicine. The plant’s root, known for its characteristic earthy note, is traditionally used dried or as an extract.

The most important ingredients in valerian:

The valerian root contains a unique spectrum of secondary plant compounds. Especially well-known are the so-called valepotriates—unstable compounds found only in fresh or gently dried root. Added to these are essential oils (including isovaleric acid), which give valerian its distinctive smell, as well as lignans and flavonoids like linarin and hesperidin. Together, these substances make valerian a complex plant compound traditionally viewed as a whole—not as a sum of isolated substances.

Hops (Humulus lupulus), on the other hand, impress with a different ingredient profile. Particularly interesting is the bitter compound 2-methyl-3-buten-2-ol, which forms during drying from the hop’s own substance humulone. Hops also contain flavonoids such as xanthohumol and 8-prenylnaringenin, as well as essential oils. Traditionally, the dried hop cones—the female flower clusters of the plant—are used. They form the basis for teas, herbal pillows, and extracts.

Valerian and hops have been traditionally used in combination for centuries—and this combination is considered especially effective in herbal medicine because the ingredients of both plants complement each other.

These medicinal herbs are traditionally used to support a calm evening:

• Valerian (Valeriana officinalis): Used since antiquity, valerian has been associated with relaxation and nighttime rest in European herbal medicine for centuries. The root is the most commonly used plant part.
• Hops (Humulus lupulus): Historically known in folk medicine as a calming herb, often used in herbal pillows. Hop cones are considered a classic complement to valerian in traditional sleep support.
• Lemon balm (Melissa officinalis): Cultivated in monastery gardens since the Middle Ages and known to Hildegard of Bingen. Traditionally valued for nervous restlessness and as a companion herb for calm evenings.
• Passionflower (Passiflora incarnata): Originally from America, passionflower has also established itself in European herbal medicine. Traditionally used for inner tension and sleep problems.
• Lavender (Lavandula angustifolia): The fragrant herb of Provence is much more than a scent. In traditional use, lavender has been valued for calm nights for centuries—as oil, tea, or dried plant. all Bitterkraft products

Hildegard’s Herbal Knowledge Meets Modern Naturopathy

Hildegard of Bingen understood sleep as a central pillar of human health. In her holistic worldview—which saw body, soul, and spirit as an inseparable unity—restful sleep was not a given but something to be actively nurtured. Her recommendations included not only specific herbs but also rituals: evening prayer, switching off everyday thoughts, consciously coming to rest. This idea of a holistic evening routine sounds surprisingly modern—and is reflected today in many sleep hygiene concepts.

What Hildegard intuitively understood is also a focus of modern naturopathy: sleep is not simply a passive state but an active process that requires preparation. Herbs like valerian and hops can be integrated as part of a conscious evening routine—as a signal to body and mind that the day is ending. In monastic medicine, herbal teas and pillows were used as rituals, not quick fixes. This attitude of “adding rather than subtracting”—that is, enriching daily life with soothing rituals—reflects the spirit of traditional naturopathy.

“In Hildegard medicine, the evening is considered a sacred time—a transition phase between the active world and the world of inner silence. Herbs and rituals have accompanied this transition for centuries.” – From the Hildegard medicine tradition, passed down by the Benedictine order

Modern naturopathy values this holistic approach. Instead of viewing sleep problems in isolation, it asks about the causes: Is there chronic stress? Is there a lack of boundary between work time and rest time? Is the diet balanced? Topics like gut health and liver health are also linked to sleep in traditional naturopathy—another testament to how interconnected Hildegard’s thinking was. Bitterkraft liver products Gut and digestion products

Hildegard of Bingen recognized as early as the 12th century that good sleep is not a matter of chance but can be actively supported through rituals, herbs, and a conscious lifestyle—a concept that finds remarkable parallels in modern sleep research.

Valerian and Hops in Everyday Life: Traditional Uses and Practical Tips

Those who want to incorporate valerian and hops into their daily routine have various options. The most traditional form is herbal tea: dried valerian root and hop cones can be brewed together to make an earthy, slightly bitter evening tea that has been cherished as an evening ritual for generations. Those who find the characteristic taste of valerian too strong can combine it with lemon balm or lavender—a practice also found in historical monastery recipes. The tea should be enjoyed about 30 to 60 minutes before bedtime to work as part of the evening routine.

Another traditional form is the herbal pillow. Dried hop cones—alone or mixed with lavender and lemon balm—were once placed directly inside the pillow. The gentle scent of the essential oils naturally accompanied sleep. This tradition is still alive today and is experiencing a small renaissance in the naturopathy community. Those who don’t want to sew their own pillow can find ready-made herbal pillows on the market or fill a small linen pouch with dried herbs and place it next to the pillow.

For those who prefer a more concentrated and practical form, high-quality extracts, capsules, or drops are available. The quality of the raw materials is crucial: traditionally made products that use organically grown herbs and undergo minimal industrial processing best reflect the spirit of original naturopathy. Sleep and relaxation products

Tips for a nature-based evening routine with valerian and hops:

✦ Evening tea: Mix valerian root and hop cones in equal parts, pour hot (not boiling) water over, and let steep for 10 minutes. Optionally refine with lemon balm or lavender.

✦ Herbal pillow: Fill a linen pouch with dried hop cones, lavender flowers, and lemon balm leaves and place it by the pillow—a ritual originating from medieval monasteries.

✦ Digital sunset: Turn off screens 60–90 minutes before sleep and spend the time with herbal tea and a book—in line with Hildegard’s idea of conscious evening design.

✦ Regularity: Herbs unfold their effects best as part of a consistent evening routine—not as a one-time measure but as a daily ritual over several weeks.

It is important to rely on regularity when using valerian and hops. In traditional naturopathy, the principle is that herbal rituals need time to integrate into daily life. Those who use valerian and hops only sporadically will benefit less from the ritual power than those who consistently maintain the evening routine over several weeks. This also corresponds to monastic tradition: the daily evening prayer, the steady structure of the day—regularity was no coincidence in monastic medicine but a principle.

Valerian and hops unfold their traditional power best as part of a conscious, regular evening routine—not as a short-term solution but as a long-term ritual for more inner calm and better sleep quality.

Sleep as a Reflection of Lifestyle: The Holistic View of Naturopathy

Sleep problems are rarely an isolated phenomenon. In holistic naturopathy—and even more so in Hildegard’s thinking—sleep is understood as a mirror of the entire lifestyle. Those who experience chronic stress during the day, move little, eat unbalanced diets, or spend little time in nature will also face consequences at night. Valerian and hops can be a valuable element in this context—but they do not replace fundamental engagement with one’s lifestyle.

Hildegard of Bingen spoke in this context of the so-called “Discretio”—the virtue of moderation and balance. Those who work too much, rest too little, eat too much, or drink too little, according to her understanding, throw their inner balance out of sync—and sleep suffers as a result. This wisdom sounds timeless and can easily be transferred to the modern world: screen time in the evening, caffeine after 3 p.m., missing sleep rituals, and inner tension are today’s disruptors that endanger nighttime balance. Hildegard of Bingen products

In modern naturopathy, in addition to sleep herbs, bitter substances, liver care, and gut care are often recommended—because traditional medicine holds that those who are balanced during the day sleep better at night. Bitter herbs, traditionally taken before meals, can support general well-being and contribute to a harmonious daily structure. This interconnectedness of body systems is a core idea of naturopathy—and explains why sleep is rarely just a “sleep problem.” BitterKraft Original Bitterkraft liver products

Those who want to support their sleep naturally should therefore not only think of valerian and hops but also consider other pillars of a nature-based lifestyle: sufficient movement in nature, light evening meals, clear boundaries between work and rest time, regular fasting periods, and—true to Hildegard’s spirit—the daily moment of silence to come to rest. The herbal tea ritual in the evening can be the entry point to a broader change—a small but meaningful first step. Fasting products