10 Best Herbal Teas For Jet Lag

Herbal teas can be a natural and effective way to help combat the effects of jet lag by supporting the body's circadian rhythm.

Chamomile, valerian root, and lemon balm are popular choices that promote relaxation and improve sleep quality, which is essential for recovery after a long flight. Drinking these teas in the evening can help signal the body to wind down and prepare for sleep, even in a new time zone. Some herbal blends also contain adaptogens like ashwagandha or rhodiola rosea, which may help reduce stress and enhance resilience to fatigue.

Incorporating herbal teas into a post-flight routine can be a soothing and holistic approach to adjusting to a new time zone.

1. Valerian (Valeriana officinalis)

Valeriana officinalis, commonly known as valerian, is a traditional herbal remedy that has been used for centuries to promote relaxation and improve sleep quality.

When brewed into a herbal tea, valerian root can help alleviate the symptoms of jet lag by supporting the body's natural sleep-wake cycle. Its calming effects are attributed to compounds like valerenic acid, which may interact with the central nervous system to reduce anxiety and enhance restful sleep. However, it is important to note that valerian tea may cause mild side effects such as drowsiness or headaches in some individuals.

As with any herbal remedy, it is advisable to consult a healthcare professional before use, especially for those with existing medical conditions or who are taking other medications.

2. Camellia (Camellia sinensis)

Camellia sinensis, the plant from which green, black, and white teas are derived, is often used in herbal teas to help alleviate the effects of jet lag.

These teas contain caffeine and antioxidants that can help regulate sleep patterns and boost energy levels, making them useful for travelers adjusting to new time zones. However, the caffeine content should be considered, as it may interfere with sleep if consumed too close to bedtime. Some herbal blends incorporating Camellia sinensis are also paired with calming herbs like valerian root or lemon balm to promote relaxation.

Overall, while Camellia sinensis teas can be a supportive aid for managing jet lag, they should be consumed mindfully to avoid disrupting the body's natural sleep cycle.

3. Chamomile (Matricaria chamomilla)

Matricaria chamomilla, commonly known as chamomile, is a popular herbal tea often used to promote relaxation and improve sleep quality.

For individuals experiencing jet lag, chamomile tea can help regulate the body's circadian rhythm by encouraging a more restful sleep during the night. Its mild sedative properties may assist in overcoming the fatigue and irritability associated with crossing time zones. However, it is important to note that chamomile should be consumed in moderation and not relied upon as a sole remedy for severe jet lag.

Combining chamomile tea with other strategies such as adjusting sleep schedules and exposure to natural light can provide more effective relief from jet lag symptoms.

4. Licorice (Glycyrrhiza glabra)

Glycyrrhiza glabra, commonly known as licorice root, has been traditionally used in herbal teas to support overall wellness, including easing the effects of jet lag.

This herb contains compounds like glycyrrhizin, which may help regulate the body's stress response and potentially support adrenal function, which is often impacted during travel across time zones. When consumed as a tea, licorice root may promote relaxation and aid in the body's adjustment to new circadian rhythms. However, it is important to note that licorice root should be used in moderation, as excessive consumption can lead to side effects such as increased blood pressure.

As with any herbal remedy, it is advisable to consult with a healthcare professional before using licorice root for jet lag or other health concerns.

5. Maypop (Passiflora incarnata)

Passiflora incarnata, commonly known as passionflower, is a herbal tea that has been traditionally used to promote relaxation and improve sleep quality.

This herb contains compounds such as flavonoids and alkaloids that may help reduce anxiety and calm the nervous system, making it a potential aid for managing the symptoms of jet lag. When consumed as a tea, passionflower can help regulate the body's circadian rhythm by supporting better sleep patterns, especially when taken in the evening. Its mild sedative effects make it a natural alternative to over-the-counter sleep aids for travelers adjusting to new time zones.

However, it is important to consult with a healthcare provider before using passionflower, especially if you are on medication or have underlying health conditions.

6. Ceylon cinnamon (Cinnamomum verum)

Cinnamomum verum, commonly known as true cinnamon, is often used in herbal teas to help alleviate the symptoms of jet lag due to its calming and warming properties.

The essential oils in cinnamon, particularly cinnamaldehyde, may help regulate the body’s circadian rhythm by influencing melatonin production. When consumed as a warm tea, cinnamon can promote relaxation and ease the transition between time zones. Its aromatic nature also helps reduce stress and fatigue, which are common after long flights.

Incorporating cinnamon into a nightly herbal tea routine can support a more restful sleep, aiding in the body’s adjustment to new time zones.

7. Peppermint (Mentha piperita)

Mentha piperita, commonly known as peppermint, is a popular herb used in herbal teas to help alleviate the symptoms of jet lag.

The invigorating scent and cooling properties of peppermint can help refresh the mind and improve mental clarity, which is often diminished after long flights. Peppermint tea is known to stimulate digestion and reduce nausea, making it a soothing option for travelers experiencing gastrointestinal discomfort. Its calming effects may also aid in regulating sleep patterns, which is crucial for combating the disrupted circadian rhythms caused by crossing time zones.

While it is not a cure for jet lag, peppermint herbal tea can be a beneficial natural remedy to support recovery and overall well-being during travel.

8. Nux vomica (Strychnos nux-vomica)

Strychnos nux-vomica, also known as devil's ivy, is a traditional herbal remedy that has been used in some cultures for its purported ability to aid in sleep and reduce anxiety, which may be beneficial for managing jet lag.

While not widely recognized in mainstream Western medicine, certain herbal teas made from this plant are believed to support the body’s natural rhythms by promoting relaxation and improving sleep quality. However, it is important to note that Strychnos nux-vomica contains toxic compounds, and its use is highly restricted in many countries due to safety concerns. As a result, it is not recommended as a safe or reliable alternative to conventional jet lag remedies.

Individuals seeking to manage jet lag should consult with a healthcare professional before considering any herbal supplements, including those derived from Strychnos nux-vomica.

9. Ginger (Zingiber officinale)

Zingiber officinale, commonly known as ginger, is a popular herbal ingredient used in teas to help alleviate symptoms of jet lag.

The warming and stimulating properties of ginger can help boost energy levels and improve digestion, which are often disrupted during travel across time zones. Drinking ginger tea in the evening can promote relaxation and support the body's natural circadian rhythm adjustment. Its anti-inflammatory and antioxidant benefits may also help reduce nausea and fatigue commonly experienced during air travel.

Overall, zingiber officinale herbal teas offer a natural and soothing way to support the body's adaptation to new time zones.

10. Salvia (Salvia officinalis)

Salvia officinalis, commonly known as sage, is a herbal plant that has been traditionally used for its various health benefits, including its potential to alleviate symptoms of jet lag.

When brewed into a tea, sage can help regulate the body's circadian rhythm by promoting relaxation and reducing mental fatigue, which are common issues during time zone transitions. The mild sedative properties of sage may assist in improving sleep quality, which is crucial for recovery from jet lag. However, it is important to note that sage tea should be consumed in moderation, as excessive intake may lead to side effects such as nausea or digestive discomfort.

While sage tea can be a complementary remedy for jet lag, it is best used in conjunction with other strategies like adjusting sleep schedules and maintaining hydration.