10 Best Herbal Decoctions For Jet Lag
Herbal decoctions have been traditionally used to help alleviate the symptoms of jet lag by supporting the body's natural circadian rhythms.
Common herbs such as valerian root, lemon balm, and passionflower are often included in these decoctions due to their calming and sleep-inducing properties. These herbal infusions can be prepared by simmering the dried herbs in water for several minutes, allowing the active compounds to be extracted. Consuming a herbal decoction in the evening can help promote relaxation and improve sleep quality, which is crucial for recovery from jet lag.
However, it is important to consult with a healthcare provider before using any herbal remedies, especially if you have existing health conditions or are taking other medications.
Table of Contents
1. Valeriana officinalis
Valeriana officinalis, commonly known as valerian, is a herb traditionally used for its calming properties.
While primarily known for aiding sleep, some studies suggest that valerian root may help regulate the body's circadian rhythm, potentially offering relief from jet lag symptoms. Herbal decoctions made from valerian root are often consumed as a tea or tincture, typically in the evening to promote relaxation and sleep. However, it is important to note that the evidence supporting its effectiveness for jet lag is limited and more research is needed.
As with any herbal remedy, it is advisable to consult a healthcare professional before use, especially for individuals with existing health conditions or those taking other medications.
2. Echinacea purpurea
Echinacea purpurea, commonly known as purple coneflower, is a traditional herbal remedy often used to support immune function and reduce inflammation.
While it is not a direct treatment for jet lag, some studies suggest that its adaptogenic properties may help the body adjust to time zone changes more effectively. Herbal decoctions of Echinacea purpurea typically involve simmering the dried root or leaves in water to extract its active compounds, which may promote overall wellness during travel. Some individuals use these decoctions as part of a holistic approach to managing the symptoms of jet lag, though more research is needed to confirm its efficacy.
It is important to consult with a healthcare provider before using Echinacea, especially for those with allergies or taking other medications.
3. Melissa officinalis
Melissa officinalis, commonly known as lemon balm, has been traditionally used for its calming properties, and recent studies suggest it may aid in managing jet lag by regulating the body's circadian rhythm.
Herbal decoctions made from Melissa officinalis leaves can be prepared by steeping the dried leaves in hot water for several minutes, creating a soothing tea that is easy to consume. This herb is believed to influence neurotransmitters such as GABA, which can help reduce anxiety and promote relaxation, making it beneficial for travelers adjusting to new time zones. Some research indicates that regular consumption of lemon balm decoctions may help shorten the time needed to adapt to a new time zone by supporting natural sleep patterns.
However, while promising, more clinical trials are needed to fully establish its efficacy and safety for long-term use in managing jet lag.
4. Withania somnifera
Withania somnifera, commonly known as ashwagandha, has been traditionally used in Ayurvedic medicine for its adaptogenic properties that support stress reduction and improve sleep quality.
Recent studies suggest that herbal decoctions made from Withania somnifera may help alleviate the symptoms of jet lag by regulating the body's circadian rhythm. The adaptogenic compounds in ashwagandha, such as withanolides, are believed to modulate cortisol levels and enhance neuroprotective effects, which can ease the physiological stress of time zone changes. Some research indicates that consuming ashwagandha decoctions before bedtime may promote deeper and more restorative sleep, aiding in the recovery process after long-haul flights.
However, while promising, more clinical trials are needed to fully understand its efficacy and optimal dosing for jet lag management.
5. Glycyrrhiza glabra
Glycyrrhiza glabra, commonly known as licorice root, has been traditionally used in herbal medicine for its potential adaptogenic properties, which may help the body manage stress and fatigue.
Herbal decoctions made from licorice root are believed to support adrenal function, potentially aiding in the body's adjustment to time zone changes associated with jet lag. These decoctions often contain compounds like glycyrrhizin, which may have anti-inflammatory and immune-modulating effects. While some studies suggest licorice may help reduce symptoms of jet lag, more research is needed to confirm its efficacy and safety for long-term use.
As with any herbal remedy, it is advisable to consult a healthcare professional before using licorice root decoctions, especially for individuals with hypertension or other health conditions.
6. Zingiber officinale
Zingiber officinale, commonly known as ginger, has been traditionally used for its digestive and anti-inflammatory properties, and recent studies suggest it may also help alleviate symptoms of jet lag.
Herbal decoctions made from fresh or dried ginger root can be consumed as a natural remedy to ease the body's adjustment to new time zones by supporting circadian rhythm regulation. The active compounds in ginger, such as gingerol and shogaol, may help reduce nausea and fatigue, which are common during jet lag. To prepare a ginger decoction, simply slice fresh ginger and simmer it in water for 10-15 minutes, then strain and drink it warm.
While ginger is generally safe, it is advisable to consult a healthcare professional before using it as a remedy, especially for those with gastrointestinal issues or on medication.
7. Vitex agnus-castus
Vitex agnus-castus, commonly known as chasteberry, has been traditionally used to support hormonal balance and may help regulate the menstrual cycle.
While it is not a direct treatment for jet lag, some studies suggest that its adaptogenic properties may help the body adjust to changes in time zones more smoothly. Herbal decoctions made from vitex agnus-castus can be consumed as a calming tea, potentially aiding in reducing stress and supporting the body's natural circadian rhythms. However, it is important to note that more research is needed to confirm its efficacy specifically for jet lag.
As with any herbal remedy, it is advisable to consult a healthcare professional before use, especially for individuals with existing health conditions or those taking other medications.
8. Cnicus benedictus
Cnicus benedictus, also known as blessed thistle, has been traditionally used in herbal medicine for its potential digestive and detoxifying properties.
While it is not a primary treatment for jet lag, some herbalists suggest that its mild stimulating effects may help support the body's natural rhythms during travel. A herbal decoction made from the leaves and flowers of Cnicus benedictus can be prepared by simmering the dried plant material in water for about 15 minutes. This decoction is typically consumed in small doses before bedtime to aid in relaxation and potentially regulate sleep patterns.
However, it is important to consult a healthcare professional before using this herb, especially for individuals with pre-existing medical conditions or those taking other medications.
9. Cinnamomum verum
Cinnamomum verum, commonly known as true cinnamon, has been traditionally used in herbal medicine for its potential to support circadian rhythms and alleviate symptoms of jet lag.
When prepared as a herbal decoction, cinnamon is believed to help regulate sleep patterns by influencing the body's internal clock through its aromatic compounds and mild stimulant properties. The decoction is typically made by simmering cinnamon bark in water for several minutes, allowing the active components to infuse into the liquid. Some studies suggest that cinnamon may help reduce fatigue and improve alertness, which are common issues during jet lag.
However, while anecdotal evidence supports its use, more scientific research is needed to fully understand its efficacy and optimal preparation for managing jet lag symptoms.
10. Camellia sinensis
Camellia sinensis, commonly known as the plant from which green and black teas are derived, has been traditionally used in herbal decoctions to support overall wellness.
Some studies suggest that the caffeine and polyphenols found in Camellia sinensis may help regulate circadian rhythms, which could potentially aid in mitigating the effects of jet lag. While there is limited scientific evidence directly linking Camellia sinensis decoctions to the treatment of jet lag, its mild stimulant properties may help improve alertness and reduce fatigue during travel. Herbal decoctions made from Camellia sinensis are often consumed as a natural alternative to caffeine-based remedies, offering a more soothing and less acidic option.
However, it is important to consult with a healthcare provider before using such decoctions, especially for individuals with specific health conditions or those taking other medications.