We have all experienced the grogginess, muscle soreness and overall sensation of not feeling well after a long plane flight. After all, air travel that takes us across time zones can upset our sleep-wake cycle and our internal clock. But I have good news for you—several natural remedies can help your body counter the effect of jet lag. Here’s what you need to know for your next trip…

altIn addition to the symptoms already mentioned, jet lag (regardless of whether you are flying east or west) can cause sleep problems, digestive upset and headache. Changes in cabin pressure and dehydration also can contribute to symptoms. The remedies below can help you. You can take all of them… or just the ones that best suit your needs. They are all available at health-food stores and safe for everyone.

Remedy: Melatonin.
What it does: Helps you sleep when you arrive at your destination.
How to use: Take 3 mg of sublingual or time-released melatonin half an hour before bedtime in your new time zone.

Remedy: Homeopathic Gelsemium.
What it does: Helps prevent fatigue and drowsiness.
How to use: Take two pellets of a 30C potency every two hours during air travel when you don’t want to sleep during the flight.

Remedy: Vitamin B Complex.
What it does: Improves energy level.
How to use: One 50 mg B-complex tablet every morning and afternoon after your arrival.

Remedy: Ashwagandha.
What it does: This adaptogen assists the body in coping with physical and emotional stress.
How to use: Take 125 to 250 mg daily of a standardized to contain 0.8 withanolide extract.

Remedy: Psyllium.
What it does: For constipation caused by dehydration.
How to use: Take as directed on the label after arrival.

Other ways to adjust to your new time zone…

Stay hydrated. Be sure to drink plenty of bottled water while flying. During the flight, avoid foods and beverages that contain caffeine and/or have a high sugar content, as these can be dehydrating.

Help your body adjust. Consider taking a hot bath when you arrive—this reduces stress and soothes muscles. Exercise during the day in your new time zone. Evening exercise could keep you awake.