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. Valerian (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. Rosemary (Rosmarinus officinalis)

Rosmarinus officinalis, commonly known as rosemary, is a versatile herb whose essential oil has been traditionally used for its aromatic and therapeutic properties.

The essential oil of rosemary contains compounds like 1,8-cineole and camphor, which are known for their stimulating and uplifting effects on the nervous system. When used aromatically, rosemary essential oil may help improve mental clarity and reduce fatigue, which can be beneficial for individuals experiencing jet lag. It is often used in diffusers or applied topically (diluted) to support focus and alertness during long flights or upon arrival in a new time zone.

While it is not a cure for jet lag, rosemary essential oil can be a natural complement to other strategies for managing the symptoms of time zone disruption.

3. Black pepper (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 oils derived from black pepper, particularly containing compounds like limonene and myrcene, may support the body's natural circadian rhythms by promoting alertness and reducing fatigue. These oils are often used in aromatherapy to help regulate mood and improve sleep patterns, which are commonly disrupted during jet lag. While scientific research on their direct impact on jet lag is limited, some studies suggest that aromatic compounds from black pepper may influence neurotransmitter activity.

As a complementary therapy, piper nigrum essential oils may offer a natural and holistic approach to managing the effects of travel-related sleep disturbances.

4. Lemon balm (Melissa officinalis)

Melissa officinalis, commonly known as lemon balm, is a herb widely used in traditional medicine for its calming and soothing properties.

Its essential oil, derived through steam distillation of the fresh leaves, contains compounds like linalool and camphor, which are known for their ability to reduce anxiety and promote relaxation. When used aromatically or topically, Melissa officinalis essential oil may help alleviate the stress and fatigue associated with jet lag by supporting emotional balance and improving sleep quality. Some studies suggest that the herb's adaptogenic qualities can help the body adjust to changes in time zones more effectively.

While more research is needed, many individuals find that incorporating Melissa officinalis essential oil into their routine can be a natural and supportive aid in managing the symptoms of jet lag.

5. Citrus sinensis

Citrus sinensis, commonly known as sweet orange, is a popular source of herbal essential oils that may help alleviate the symptoms of jet lag.

The essential oil derived from the peel of the citrus fruit contains compounds like limonene and linalool, which are known for their calming and mood-enhancing properties. These oils can be used through aromatherapy, diffusers, or topical application to promote relaxation and help regulate the body's circadian rhythm. Some studies suggest that the uplifting scent of sweet orange essential oil may help reduce stress and fatigue, common effects of crossing time zones.

Incorporating citrus sinensis essential oils into a routine before and after travel may support the body's natural adjustment to new time zones, making the transition smoother and more comfortable.

6. English lavender (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. Ceylon cinnamon (Cinnamomum verum)

Cinnamomum verum, also known as true cinnamon, produces an essential oil that is often used in aromatherapy for its calming and invigorating properties.

This essential oil may help alleviate the symptoms of jet lag by promoting relaxation and improving sleep quality, which are commonly disrupted during travel across time zones. The aromatic compounds in cinnamon oil, such as cinnamaldehyde, have been studied for their potential to regulate circadian rhythms and reduce stress. Some individuals use cinnamon essential oil in diffusers or through topical application to support their body's adaptation to new time zones.

While more research is needed, it is considered a natural alternative to help manage the effects of jet lag when used as part of a holistic wellness routine.

8. Ceylon cinnamon (Cinnamomum zeylanicum)

Cinnamomum zeylanicum, commonly known as cinnamon, produces a warm and spicy essential oil that has been traditionally used for its aromatic and therapeutic properties.

While not a direct cure for jet lag, this essential oil may help support the body's natural rhythms by promoting relaxation and reducing stress, which are common contributors to the symptoms of jet lag. When used in aromatherapy, cinnamon essential oil can help improve mood and cognitive function, potentially aiding in the adjustment to new time zones. It is often diffused in a room or applied topically (diluted) to the wrists or temples for its uplifting effects.

However, it is important to use it in moderation and consult with a healthcare professional before incorporating it into a jet lag management routine.

9. Cumin (Cuminum cyminum)

Cuminum cyminum, commonly known as cumin, is a spice that also yields a valuable essential oil with potential benefits for alleviating jet lag.

The essential oil of cumin contains compounds like limonene and cumin aldehyde, which may help regulate the body's circadian rhythm. Some studies suggest that aromatic essential oils can influence mood and sleep patterns, which are critical in combating the effects of jet lag. When used in aromatherapy, cumin essential oil may promote relaxation and support the body's natural adjustment to new time zones.

However, it is important to use this oil in moderation and consult with a healthcare professional before incorporating it into a jet lag management routine.

10. Peppermint (Mentha piperita)

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

When used to address jet lag, peppermint essential oil can help stimulate the nervous system and improve alertness, which is particularly beneficial after crossing time zones. Its cooling effect can also aid in reducing fatigue and promoting a sense of clarity, making it a natural alternative to stimulants. To use it effectively, the oil can be diluted and applied to the temples, wrists, or the back of the neck.

While it may not cure jet lag, it can be a valuable complementary tool in managing its symptoms and supporting overall well-being during travel.