Jet lag, a common concern among frequent flyers and long-distance travelers, can seriously damper the excitement of reaching a new destination. Fortunately, there are a variety of natural remedies for jet lag that can help balance your circadian rhythm and optimize your energy levels, allowing you to enjoy your travel adventures to the fullest.
Understanding Jet Lag
Before delving into the natural remedies for jet lag, it's important to understand this sleep disorder. Jet lag, also known as desynchronosis, is a temporary condition that causes fatigue, insomnia, and sometimes digestive problems. It's usually a result of air travel across multiple time zones, which disrupts your body's internal clock, also known as your circadian rhythm.
Stay Hydrated
One of the most accessible and vital natural remedies for jet lag is hydration. Due to the low humidity levels in airplane cabins, dehydration is common during flights. Dehydration can worsen the symptoms of jet lag, so drinking ample water before, during, and after your flight can help mitigate the effects.
Optimize Light Exposure
Light exposure is a key factor in regulating your circadian rhythm. When you travel across time zones, your body's internal clock gets out of sync with the local time, leading to jet lag. To realign your internal clock with your new time zone, expose yourself to natural light during the day. Conversely, avoiding light in the evening can help your body adjust to the local bedtime.
Natural Remedies
Several herbs and natural supplements can help manage the symptoms of jet lag.
Melatonin
Melatonin is a hormone that our bodies naturally produce in response to darkness. It helps regulate our sleep-wake cycle and tells our bodies when it's time to sleep. While our bodies produce melatonin naturally, the hormone is also available as a supplement. Taking a melatonin supplement before bedtime can help reset your internal clock, particularly when you are adjusting to a new time zone.
Chamomile
Chamomile has been a staple in traditional medicine for centuries, known for its calming and sleep-inducing properties. Chamomile tea, in particular, can be a soothing bedtime ritual. The herb's gentle sedative effect can aid in easing insomnia, a common symptom of jet lag.
Valerian Root
Valerian root is another herbal remedy known for its sleep-enhancing properties. This plant's root can help you fall asleep faster and improve the quality of your sleep. It can be taken as a tea, tincture, or capsule. For jet lag, it's often recommended to start taking Valerian a few days before your trip and continue for several days after arrival in the new time zone.
Lavender
Lavender is celebrated for its calming properties, and studies have suggested it can improve sleep quality. You can use lavender essential oil in several ways: add a few drops to a warm bath before bed, dab it onto your pillow, or use a diffuser in your sleeping area.
Lemon Balm
Lemon balm is a member of the mint family and is considered a calming herb. It has been used for reducing stress and improving sleep since the Middle Ages. Consuming lemon balm as a tea, or using it in aromatherapy, can help induce a sense of calm and aid in a night of restful sleep.
Ginseng
Ginseng is a traditional remedy known for its energizing effects. However, some varieties of ginseng, such as American ginseng, can help you relax and reduce stress levels, assisting in alleviating jet lag symptoms.
Mindful Eating
Avoiding heavy meals and choosing lighter, healthier options can help manage jet lag symptoms. Your digestive system also has its circadian rhythm, and consuming foods rich in protein, fiber, and antioxidants can support this rhythm and assist in reducing jet lag symptoms.
Regular Exercise
Light exercise, such as stretching or walking, can help to reset your internal clock and alleviate jet lag symptoms. Try to get some physical activity during daylight hours in your new location. Just remember to listen to your body and avoid strenuous exercise that might leave you feeling more tired.
Mind-Body Techniques
Practices such as meditation, deep-breathing exercises, and yoga can aid in adjusting your internal clock, reducing stress, and promoting better sleep. These methods not only offer natural remedies for jet lag but also contribute to overall wellness.
Adjusting your Sleep Schedule
Lastly, consider gradually adjusting your sleep schedule before you travel. A few days before your trip, start shifting your sleeping and eating times to match those of your destination. This method, known as phase advance, can help your body adjust to the new time zone and minimize the symptoms of jet lag.
Continue reading below for tips from Earth Clinic readers on the top natural remedies for jet lag! Please let us know which remedy helped you!
