Last updated: May 2026
Travelling is exciting, but jetlag? Not so much. If you're an Australian who frequently embarks on long-haul flights, you're probably familiar with the disorienting effects of jetlag. But what if you could minimise those sluggish, foggy feelings using natural remedies? In this guide, we'll explore some simple, effective ways to beat jetlag naturally, making your travels more enjoyable and less exhausting.
This guide focuses on natural, non-pharmaceutical approaches. For dietary strategies, see our dietary changes to beat jetlag guide. For a breakdown of supplement ingredients, read our guide to jetlag tablet ingredients. Or start with our complete travel health guide for the full picture.
Table of Contents
- Hydrate to Feel Great: The Role of Water and Herbal Teas in Beating Jetlag
- Breathe Easy: How Essential Oils Can Help You Recover from Jetlag
- Reset Your Body Clock: How Melatonin Supplements Can Combat Jetlag
- Eat Right, Sleep Tight: Foods That Help Fight Jetlag Naturally
- Press Away Jetlag: How Acupressure and Acupuncture Can Help
- Rest Well, Travel Well: Tips for Creating a Sleep-Friendly Environment
- Your Jetlag-Busting Toolkit: How to Combine Remedies for the Best Results
- Final Thoughts: Making the Most of Your Jetlag Prevention Plan
Hydrate to Feel Great: The Role of Water and Herbal Teas in Beating Jetlag
Staying hydrated is one of the most important — and easiest — ways to combat jetlag. Long flights can leave you dehydrated, thanks to the dry cabin air. Dehydration can make jetlag symptoms worse, leaving you feeling even more tired and out of sync.
Start hydrating well before your flight — at least a day in advance. Drink plenty of water, and consider herbal teas that can support relaxation and sleep, such as chamomile and peppermint. A quality travel water bottle makes it easy to stay hydrated throughout your journey — bring one and refill it regularly during your flight.
Pro Tip: Need more tips on jetlag prevention? Check out our jetlag prevention collection.
Breathe Easy: How Essential Oils Can Help You Recover from Jetlag
Essential oils are another powerful tool in your jetlag-busting arsenal. Aromatherapy has long been used to promote relaxation and improve sleep, making it an ideal remedy for jetlag. Oils like lavender, eucalyptus, and peppermint can be especially helpful.
Lavender oil is known for its calming properties, helping to ease anxiety and promote better sleep. Eucalyptus oil can help clear your mind and relieve any tension headaches that may arise after a long flight. Peppermint oil is excellent for invigorating your senses and combating the grogginess associated with jetlag.
To use essential oils, simply apply a few drops to your temples, wrists, or the back of your neck. You can also add a few drops to a travel-sized diffuser or inhale directly from the bottle to enjoy their benefits.
Reset Your Body Clock: How Melatonin Supplements Can Combat Jetlag
Melatonin is a hormone that regulates your sleep-wake cycle, making it a natural choice for combating jetlag. When you travel across time zones, your body's internal clock can become confused, leading to difficulty sleeping and general fatigue.
Melatonin supplements can help reset your body clock by signalling to your brain that it's time to sleep, even if your environment suggests otherwise. Take a melatonin supplement about 30 minutes before you want to fall asleep to help your body adjust to the new time zone.
However, it's essential to use melatonin responsibly. While it's a natural supplement, it's still a powerful hormone, so consult with a healthcare professional before adding it to your travel routine. For a full breakdown of melatonin and other effective ingredients, read our guide to jetlag tablet ingredients.
Need a reliable melatonin supplement? Try Jet-Ease — a natural option that's perfect for Australian travellers.
Eat Right, Sleep Tight: Foods That Help Fight Jetlag Naturally
Your diet can play a significant role in how well you recover from jetlag. Certain foods are known for their sleep-promoting properties, making them excellent choices when you're trying to adjust to a new time zone.
For example, bananas are rich in magnesium and potassium, which help relax muscles and nerves, promoting better sleep. Almonds are another great option, providing magnesium and healthy fats that can help you wind down. Oats are high in melatonin and can be a comforting, warm meal to help ease you into sleep.
Incorporate these foods into your meals during and after your flight to help your body recover faster. For a full meal plan approach, see our dietary changes to beat jetlag guide.
Press Away Jetlag: How Acupressure and Acupuncture Can Help
Acupressure and acupuncture are ancient techniques that have been used for centuries to treat various ailments, including jetlag. These practices involve stimulating specific points on the body to promote healing and balance.
For jetlag, acupressure can be an effective way to relieve symptoms such as fatigue, headaches, and insomnia. The point known as Pericardium 6 (located on the inner wrist) is often used to alleviate nausea and dizziness, while the Spleen 6 point (on the inner leg) can help promote relaxation and better sleep.
Rest Well, Travel Well: Tips for Creating a Sleep-Friendly Environment
Creating a restful sleep environment while travelling is crucial for combating jetlag. Whether you're on a plane, in a hotel, or staying with friends or family, having the right tools can make all the difference.
Invest in a good-quality sleeping eye mask and earplugs to block out light and noise. A comfortable travel pillow can also make a huge difference on long-haul flights, helping you arrive rested and ready to go.
Bonus Tip: Pair these tools with natural remedies like No More Jet Lag supplements for an even better chance of staying on track.
Your Jetlag-Busting Toolkit: How to Combine Remedies for the Best Results
Beating jetlag often requires a combination of strategies. By staying hydrated, using essential oils, taking melatonin supplements, eating the right foods, and using acupressure, you can create a powerful toolkit to combat jetlag naturally.
Every traveller is different, so it's essential to find the combination of remedies that works best for you. Try incorporating these natural solutions into your travel routine and see how much better you feel when you land.
Final Thoughts: Making the Most of Your Jetlag Prevention Plan
Jetlag doesn't have to ruin your trip. With the right natural remedies and a little planning, you can minimise its effects and enjoy your travels to the fullest. Whether you're heading off on a quick business trip or a long-awaited vacation, these tips will help you arrive feeling refreshed and ready to go.
Don't forget to check out our Jetlag Prevention Collection for more products designed to help you beat jetlag naturally. Safe travels!
More jetlag guides:
- Keeping Healthy When Travelling: Full Guide
- Dietary Changes to Beat Jetlag
- The Most Effective Ingredients for Beating Jetlag