10 Foods That Help With Jet Lag, According to Experts
Jet lag is like your body’s way of throwing a fit after a long flight—confused, cranky, and completely out of sync. But what if you could negotiate with it using food? Some clever foods are actually able to help recalibrate your circadian rhythm by easing the transition to a new time zone.
Sports Drinks
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After a long flight, the dry cabin air can leave you sluggish, which makes adjusting to new time zones harder. Sports drinks aren’t just for athletes but for anyone looking to bounce back quickly. They’re packed with electrolytes and help rehydrate and reset your body.
Coffee
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The first cup of coffee can feel like magic after a long flight. It transforms grogginess into alertness and helps you power through those jet-lagged hours. For best results, enjoy it in the morning to kickstart your internal clock, and steer clear of the brew as bedtime nears.
Chamomile Tea
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After a long flight, your mind might be racing, but chamomile tea is here to hit the pause button. This herbal brew is packed with antioxidants that work wonders to soothe your nerves and prep you for a peaceful night’s sleep.
Kiwi
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Research suggests that eating two kiwis before bed can help you drift off faster and experience a more restful sleep. They’re also rich in antioxidants like Vitamins C and E to strengthen your immune system, along with fiber to keep your digestion in check. It’s rich in serotonin, which helps reset your body’s internal clock and makes jet lag a little more bearable.
Bananas
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Bananas work wonders while you’re hopping between time zones by easing your sleep cycle and calming your nerves. It contains tryptophan and helps you reset your internal clock, while magnesium and potassium relax those tight muscles after a long flight. And for a bonus, try banana peel tea for an extra dose of calm!
Oats
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Oats are packed with sleep-boosting melatonin and tryptophan and offer a gentle nudge to your body’s internal clock. Top them off with a handful of berries or a drizzle of honey, and you’ve got a travel-friendly snack that keeps you feeling energized and refreshed.
Pistachios
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Pistachios provide a big sleep boost. They’re packed with melatonin and naturally help regulate your sleep cycle. Just a handful before hitting the pillow, and you might find yourself falling into a deeper, more restful sleep, easing jet lag along the way.
Peaches
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Peaches are like a juicy little wellness boost on the go. With about 89% water, they’re the perfect hydrating snack to keep you feeling refreshed during travel. Beyond their thirst-quenching power, peaches are rich in vitamins A and C, which are beneficial for skin health and immune system support.
Walnuts
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Long flights can leave you feeling brain-fried and exhausted, but there’s a simple snack that does double duty—walnuts. These nuts contain omega-3s, which fuel your brain and help you sleep better. They keep you focused while you’re awake and help you unwind when it’s time to rest.
Ginseng Tea
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When you’re feeling the weight of jet lag, ginseng can boost your energy levels. Red ginseng tea, in particular, is a go-to for combating fatigue and boosting mental clarity. A warm cup in the morning or early afternoon can lift you out of that jet lag fog and keep you alert without the crash.
Watermelon
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After a long flight, your body craves something that’ll hydrate, refresh, and make you feel human again. Watermelon has 92% water content and is a natural thirst-quencher that helps you bounce back fast. Additionally, its lycopene content helps combat inflammation, a common side effect of jet lag.
Almonds
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Almonds, full of magnesium, help your body switch into relaxation mode and get melatonin flowing. Snack on a handful or sip some warm almond milk, and you’ll unwind in no time. These tasty little nuts are an easy, delicious way to reset, recharge, and fight off travel fatigue.
Oranges
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Oranges are about 86% water, which makes them a practical way to stay hydrated. They’re also a reliable source of vitamin C, which supports your immune system and skin health. Thanks to their natural sugars, they offer a quick source of energy for a pick-me-up.
Lemon Balm Tea
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After a whirlwind flight, your mind might be running a marathon, but lemon balm is here to hit the brakes. This soothing herb, part of the mint family, has been calming jittery nerves for centuries. Its gentle sedative properties are perfect for winding down after a long day or a stressful flight.
Pineapple
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When you’re experiencing jet lag, your body is begging for a reset, and pineapple is just the ticket. It’s 86% water and a treat for your taste buds. But there’s more to this tropical fruit than sweetness—it’s loaded with bromelain, an enzyme that helps your digestion stay on track.