7 Natural Jet Lag Remedies

7 Natural Jet Lag Remedies

Traveling by plane is stressful enough these days and the last thing you want to struggle with is jet lag. Jet lag is described as a disruption of your body’s internal clock (aka circadian rhythm) when traveling to different time zones.

Your body can get confused by foreign light cues. Diminishing natural light signals sleep chemical production, when not correlated with your home base, this can throw off the whole process causing all sorts of problems. As a result normal sleep patterns are scrambled causing the inability to acquire adequate sleeping time.

These 7 natural remedies for jet lag may help. Before you reach for medical intervention, utilizing several healthier choices could support your systemic response to jet lag rather than simply dull it. Using jet lag medications could cause grogginess, confusion, and overall discomfort which seems to defeat the purpose altogether. Embracing remedies from nature may give your body a chance to ease out of jet lag symptoms without possible side effects or dependency.

Recognize it 

It may not seem like a natural remedy but simply recognizing your symptoms as jet lag is the most natural thing you can do. Jet lag symptoms can always be something else or forgotten as being associated with jet lag so here’s a list as posted by Healthline. Do note that if these symptoms persist past a day or two other health compromises and remedies should be considered with your natural doctor or medical healthcare practitioner.

Symptoms of jet lag include:

  • Headache
  • Fatigue
  • Insomnia
  • Difficulty concentrating
  • Mood swings
  • Lack of appetite
  • Gastrointestinal conditions like constipation and diarrhea

Adapt Accordingly

If you leave at noon and arrive at breakfast, eat breakfast. By adapting to the time zone you have traveled to you can actually trick your brain into acting accordingly. In addition to using meals as a time reset, another consideration is avoiding a nap. If you don’t usually take naps, don’t start now. If you nap during the daytime due to jet lag, sleeping later on can be difficult.

Chug a Lug

Here’s a no-brainer, drink water.

A study of hydration and athletes published in the journal ‘Nutrients’ stated that,

“It remains that the air cabin environment does provide a situation where significant changes in fluid balance may occur.”

This fluid imbalance could lead to dehydration which can cause a whole list of symptoms pretty much coinciding with het lag. Dehydration depends on the individual and flight length and drinking water could be a smart move. Drinking plain, clean water will prevent dehydration and possibly reduce other symptoms, such as headaches, as well.

Bring an empty disposable water bottle with you past airport security then fill it at any available water bottle filler. Otherwise purchase a few bottles after security for your trip and request water in-flight. Always best to try for an aisle seat when staying hydrated on a plane.

Smart Sleep Setup

When you do intend to sleep while in a jet lag state creating the best atmosphere to get you there may help. This is a list of smart sleep setup tips you’ll want to consider to get your circadian rhythm back on track.

  • Sleep mask
  • Earplugs
  • White noise (try an app on your plugged in phone)
  • Travel pillow (sleeping in a travel neck pillow helps some people)
  • Essential oil of lavender – Spray on pillow and sheets, dab on inner wrists, neck and earlobes.
  • Temperature gauge – If too cold and can’t turn down throw on a sweatshirt.


Ashwagandha is a potent herb known as an adaptogen. Adaptogens are plant-based remedies that have shown to re-balance the nervous system, easing stress and promoting sleep. Take according to dosage recommendation and always check with your medical practitioner before taking this herb.

A study published in the Indian Journal of Psychological Medicine concluded that,

“The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

Homeopathic: Like Cures Like

The practice of homeopathy has been in existence for over 400 years. Although there are many skeptics out there, there are just as many who can tell you it significantly works for them. When it comes to jet lag there are homeopathic remedies often built into formulas to address the issue. The homeopathic jet lag formula or combining these remedies to create your own formula as reported by POOSH should include:

  • Wild chamomile
  • Leopard’s bane
  • Daisy
  • Ipecac
  • Clubmoss

Homeopathic remedies can be found in most health food stores. They are either applied as a few drops from a tincture or as small pellets transferred to a specific cap so as not to touch them. These remedies should not be taken 20 mins before or after food.


You may be familiar with the sleep supplement melatonin. This hormone is naturally produced by your body but if it is thrown off by confusing light cues, natural melatonin production can be impeded. Taking a low dose melatonin supplement could help. 

Published in the journal, ‘Travel Medicine and Infectious Disease’, a study of melatonin stated that,

“It has been suggested that dysregulation of melatonin secretion and occurrence of circadian rhythm disturbances may be the common links which underlie jet lag and affective disorders. Largely because of its regulatory effects on the circadian system, melatonin has proven to be highly effective for treating the range of symptoms that accompany trans-meridian air travel.”

These 7 natural jet lag remedies just may get you up and running before you know it. don’t let jet lag ruin your travel and instead try these fixes to keep your system balanced and a smile on your face.