10 Best Herbal Essential Oils For Jet Lag

Herbal essential oils, such as lavender, peppermint, and lemon, can be beneficial in managing jet lag by supporting the body's circadian rhythm.

These oils can be used through aromatherapy, diffusion, or topical application to promote relaxation and mental clarity. Lavender, for example, helps reduce stress and improve sleep quality, which is essential for recovery after long flights. Peppermint and eucalyptus can help invigorate the senses and enhance alertness, making them useful during the day.

When used consistently and safely, these natural remedies can complement other strategies for easing the symptoms of jet lag.

1. Valeriana officinalis

Valeriana officinalis, commonly known as valerian, is a herb traditionally used for its calming properties, and its essential oil has been explored for its potential to alleviate symptoms of jet lag.

The essential oil contains compounds like valerenic acid and bisabolol, which may help regulate the nervous system and promote relaxation. Some studies suggest that valerian root extracts can improve sleep quality, which is often disrupted by jet lag, although more research is needed to confirm its effectiveness in this specific context. When used aromatically or in diffusers, valerian essential oil may help reduce anxiety and support a more restful sleep cycle during travel.

However, it is important to consult with a healthcare professional before using valerian essential oil, especially for individuals with existing medical conditions or those taking medications.

2. Melissa officinalis

Melissa officinalis, commonly known as lemon balm, is a herb that has been traditionally used for its calming and soothing properties.

Its essential oil, derived from the leaves of the plant, contains compounds such as linalool and citral, which are known for their ability to reduce anxiety and promote relaxation. Some studies suggest that the essential oil of Melissa officinalis may help regulate the body's circadian rhythms, making it a potential natural remedy for managing jet lag. When used in aromatherapy, such as through diffusers or inhalation, the oil may help ease the symptoms of fatigue and restlessness associated with time zone changes.

However, it is important to consult with a healthcare professional before using essential oils, especially for those with existing health conditions or allergies.

3. Cinnamomum verum

Cinnamomum verum, also known as true cinnamon, contains essential oils that have been traditionally used for their calming and aromatic properties.

These oils, often derived from the bark of the tree, contain compounds like cinnamaldehyde and eugenol, which may help in regulating sleep patterns and reducing stress. Some studies suggest that the aromatic compounds in cinnamon essential oil could potentially support the body’s circadian rhythm, making it a natural aid for managing jet lag. When used in diffusion or through aromatherapy, cinnamon essential oil may promote relaxation and improve sleep quality, which are crucial for recovery from travel-related fatigue.

However, it is important to use these oils in moderation and consult with a healthcare professional before incorporating them into a wellness routine.

4. Rosmarinus officinalis

Rosmarinus officinalis, commonly known as rosemary, is a herb whose essential oil is widely used for its stimulating and calming properties.

The essential oil of rosemary contains compounds like cineole and camphor, which may help improve mental clarity and reduce fatigue, making it potentially beneficial for individuals experiencing jet lag. When used aromatically, such as through diffusion or inhalation, rosemary essential oil may support the body's natural rhythm by promoting alertness and aiding in the adjustment of the circadian clock. However, it is important to use it in moderation and consult with a healthcare professional before incorporating it into a jet lag management routine.

While not a cure for jet lag, rosemary essential oil can be a complementary tool in supporting overall well-being during travel.

5. Piper nigrum

Piper nigrum, commonly known as black pepper, contains essential oils that have been explored for their potential to alleviate symptoms of jet lag.

The essential oil of black pepper, derived from the dried fruit of the Piper nigrum plant, is known for its warming and stimulating properties, which may help in adjusting the body's internal clock. Some studies suggest that the active compounds in black pepper essential oil, such as piperine, could influence circadian rhythms by enhancing metabolic processes and improving alertness. However, more research is needed to confirm its efficacy specifically for jet lag relief.

Despite its potential, it is advisable to consult a healthcare professional before using black pepper essential oil for this purpose.

6. Lavandula angustifolia

Lavandula angustifolia, commonly known as English lavender, is a popular herb used in the production of essential oils that are often associated with relaxation and stress relief.

The essential oil derived from this plant contains compounds such as linalool and linalyl acetate, which are known for their calming effects on the nervous system. Some studies suggest that these properties may help alleviate the symptoms of jet lag by promoting better sleep and reducing anxiety, which are common issues when crossing time zones. While there is limited scientific research specifically linking lavender essential oil to jet lag relief, many individuals use it in aromatherapy or through topical application to support their body's adaptation to new time zones.

As with any natural remedy, it is advisable to consult with a healthcare professional before using lavender essential oil, especially for those with underlying health conditions or allergies.

7. Citrus sinensis

Citrus sinensis, commonly known as sweet orange, produces a gentle and uplifting essential oil that can be beneficial for managing the effects of jet lag.

This herbal essential oil is known for its calming and mood-enhancing properties, which can help ease the mental fatigue and stress associated with crossing time zones. When used aromatically, it can support the body's natural circadian rhythms by promoting relaxation and improving sleep quality. Its fresh and sweet aroma also has a stimulating effect that can help boost energy levels during the day.

Incorporating citrus sinensis essential oil into a wellness routine, such as through diffusion or topical application, may offer a natural and effective way to support recovery from jet lag.

8. Mentha piperita

Mentha piperita, commonly known as peppermint, is a popular herb whose essential oil is widely used for its invigorating and refreshing properties.

The essential oil of peppermint contains high concentrations of menthol, which can help stimulate the senses and promote mental clarity, making it a potential aid in combating the effects of jet lag. When used in aromatherapy, peppermint essential oil may help alleviate fatigue and improve alertness, which are common symptoms experienced during time zone changes. However, it is important to use the oil in moderation and dilute it properly to avoid irritation, as it can be quite potent.

While peppermint essential oil may offer some relief, it should be used as part of a broader strategy that includes proper sleep habits and gradual adjustment to new time zones.

9. Cymbopogon citratus

Cymbopogon citratus, commonly known as lemon grass, is a popular herbal plant whose essential oil is widely used for its calming and aromatic properties.

The essential oil of lemon grass contains compounds like citral and myrcene, which are known to have mild sedative and mood-enhancing effects. Some studies suggest that inhaling or using lemon grass essential oil may help regulate sleep patterns, which can be beneficial for individuals experiencing jet lag. Due to its ability to promote relaxation and ease anxiety, it is often recommended as a natural remedy to support sleep during travel across time zones.

However, it is important to use the oil safely, as it can be potent and may cause skin irritation if not diluted properly.

10. Zingiber officinale

Zingiber officinale, commonly known as ginger, contains essential oils that have been traditionally used for their therapeutic properties.

These essential oils, extracted through steam distillation, include compounds like gingerol and zingiberene, which are known for their anti-inflammatory and circadian rhythm-regulating effects. Some studies suggest that the aromatic compounds in ginger essential oil may help alleviate symptoms of jet lag by supporting the body's natural sleep-wake cycle. When used in aromatherapy, such as through diffusion or topical application, these oils may promote relaxation and help adjust to new time zones more effectively.

However, further research is needed to fully understand their efficacy and safety in treating jet lag.