Essential Oils for Jet Lag

Essential Oils for Jet Lag

With essential oils, you can vastly improve your travel experience by being able to sit back and relax during the flight – arriving at your destination fresh without jet lag! At the end of this article, you will find bonus recipes to have on hand for avoiding the dreaded jet lag and other travel woes like motion sickness, anxiety, and more!


Depending on whether you are a world-traveler who has stacked up thousands of frequent flyer miles or someone who has planned an annual vacation to a far-off distant location, you are likely to experience what many refer to as jet lag, which can have a profound effect on your sleep and alertness.

Millions of travelers suffer from this common sleep disorder every day which results from an imbalance in the human body’s natural biological clock which tells the body what to do at what time such as when to go to sleep and when to eat. Because of the sudden change in the body’s 24-hour cycle called circadian rhythms, jet lag results from long distance travel across multiple time zones on high-speed aircraft.

Clockwork: The Circadian rhythms measures the sharp rise and fall of body temperature, plasma levels of certain hormones and other biological conditions which are influenced by the retina’s exposure to sunlight that helps determine when to sleep and when to wake.

When traveling to a different time zone, the body’s rhythms are it slow to adjust and remain on the original biological schedule for several days. This condition of jet lag may last for several days with the traveler feeling like it is time to sleep when it’s the middle of the afternoon, or staying awake during the middle of the night.

Some of the symptoms you may experience with jet lag include sleep disturbance, trouble falling asleep when flying east, awakening early than usual when traveling west, fatigue and increased irritability, lack of appetite, and dehydration — which may cause headaches.


Bergamot – This mild, yet refreshing citrus essential oil is great for lifting a bad mood. Like grapefruit essential oil, this oil helps to awaken your senses and make you feel more alert.

Cedarwood – This oil is considered a natural sedative and can help to reduce restlessness and anxiety. Due to its high content of sesquiterpenes, cedarwood enables you to relax and go to sleep, which in turn helps to reduce fatigue which is one of the most common complaints from jet lag sufferers. Sesquiterpenes, one of its chemical constituents is known to oxygenate the brain cells, which enables you to arrive fresh and alert.

Eucalyptus – This oil is effective in combating the effects of colds and flu, and perfect for sore muscles and joints. Its health benefits attributed to as being anti-inflammatory, antispasmodic, decongestant, deodorant, antiseptic, antibacterial, and stimulating. It can cool the body when too hot, and protect it when too cold. It is used to relieve congestion, can support circulation, and bring lightness to a travel-weary head.

Frankincense – Frankincense has been renowned for its antiseptic properties to eliminate germs and to clean wounds to prevent infection. This oil is also known for being sedative, helping to reduce stress, anxiety, and even anger. Inhaling Frankincense will promote relaxation and calm the mental state.

Geranium – As an essential oil known for its hormone balancing properties, geranium helps to re-balance the body’s hormones such as melatonin which is known as the “sleep hormone.” This oil helps the body in balancing hormones that reset the circadian rhythms thereby reducing the severity of disrupted sleep patterns and other body functions such as hunger, immune response, mood changes, etc.  It works well in reducing edema and fluid retention, promoting circulation and has a stimulating effect on the lymphatic system.

Ginger – This oil is good for colds and flu, nausea (including motion sickness), rheumatism, coughs and circulation issues. It has warming properties that help to relieve muscular cramps, spasms, aches and eases stiffness in joints.

Grapefruit – Need a pick-me-up? This citrus essential oil with its perky fragrance awakens you from the fog after a long plane ride. It is also an excellent oil to brighten a stale hotel room. This oil is spiritually uplifting, eases muscle fatigue and stiffness, relieves nervous exhaustion and alleviates depression.

Lavender – As one of the most popular oils for most essential oil lovers, lavender is a favorite for relaxation and encourages a sense of serenity, reducing anxiety while giving a sense of peace and calm. Lavender has been called ‘a medicine chest in a bottle’ due to its wide range of effects. Lavender, an exquisite scented purple flower, has been used throughout its existence as a calming and antidepressant oil. Lavender has many uses that help to reduce stress and anxiety. Lavender also helps to combat restlessness and insomnia.

The aroma of Lavender is useful for stress in congested airports or crowded highways. Breathing this safe essential oil is helpful for adults and children alike – inhaling drops from tissue directly, or used in an inhaler recipe below can help you, and your companions at ease. Lavender makes a great addition to ones oil kit to take when traveling.

To get yourself acclimated into local time, and relaxed and ready for bed, try blending equal parts of Lavender and Geranium essential oils – Chamomile may also be used in place of the Geranium and works exceptionally well for soothing children (if they are irritable for ANY reason). Add a few drops to a bath or use in massage oil. For a morning eye-opener, do the same using equal amounts of Peppermint and Eucalyptus. You will find these useful at other times when you need a little clarity.


Lemon – Lemon known for its citrusy uplifting smell has been used for its ability to help improve digestion and boost energy levels when inhaling its scent. It is beneficial for the circulatory system and aids with blood flow, reduces blood pressure and helps with nosebleeds. Lemon oil can be used to help reduce fever, relieve throat infections, bronchitis, and heal cold sores, herpes, and insect bites.

A study has shown Lemon essential oil to be effective in reducing nausea (tested on pregnant women) through inhalation, which shows Lemon essential oil a necessary part of a travel kit if feeling sick from motion sickness.

Lemongrass – Like geranium essential oil, lemongrass supports the body’s hormones and helps to stabilize and reset the body’s biological clock to overcome jet lag quickly. Lemongrass fortifies the nervous system and can be used in the bath for soothing muscular nerves and pain. Lemongrass has an outstanding reputation for keeping insects away, controlling perspiration and for treating athletics’ foot.

This oil relieves the symptoms of jet lag, helps with nervousness and anxiety, and clears headaches. It is useful with respiratory conditions such as sore throats, laryngitis and fever and helps prevent spreading of infectious diseases when diffused.

Marjoram – As a comforting oil, this essential oil can be massaged into the abdomen during menstruation, or added to a warm compress to ease discomfort. It is useful for treating tired aching muscles. Marjoram’s pain relieving properties are helpful for rheumatic pain, sprains, spasms, as well as swollen joints and achy muscles. It can be added to a warm or hot bath at the first sign of a cold and is helpful for asthma and other respiratory complaints and has a calming action on emotions. It soothes the digestive system and helps with indigestion, constipation, and flatulence. Marjoram is terrific as a relaxant and is useful for headaches, migraines, and insomnia.

Peppermint – This must-have essential oil increases mental alertness and helps you to concentrate during those long hours in the early morning or late afternoon on the plane. Peppermint essential oil fragrance is known to help settle upset stomachs and curb nausea. You can also use one drop of peppermint essential oil (it is strong!) in a cup of warm water and sipped before and during the voyage. For fussy ones, a drop of peppermint oil can be added to a small amount of honey and taken from a spoon for the same effect. Peppermint is also suitable for headaches that occur when dealing with the stress of going through an airport.

Roman chamomile – With a touch of a sweet apple scent, this calming oil helps to reduce anxiety and settle a queasy stomach. Roman chamomile is known for its ability to bring tranquility and peace of mind.

Rosemary – Recent studies have shown this scent to help sharpen the senses and improve memory. This essential oil is known to be a stimulant that can help increase mental focus and alertness.

These essential oils are an indispensable part of your travel kit for helping to promote less stress, anxiety, and other travel-related symptoms. You will also be boosting your immune system while around so many people as well as help improve good sleep before, during, and after the trip.


The following recipes are for products that you can take along with you on the plane. Keep in mind to the liquid limitation rule which is 100ml travel-size containers. You can easily fit all of these products in a ziplock plastic bag.

Jet Lag Headache | Aroma Hut InstituteRollon Jet Lag Ease Blend 

What You Need:
5 drops Lavender Essential Oil
5 drops Cedarwood Essential Oil
Fractionated Coconut Oil or Grapeseed oil
10ml Roll-on Bottle

What To Do:

  1. Open your roll-on bottle by removing the ball insert. Add five drops of each essential oil.
  2. Fill the remaining space in the bottle with your carrier oil. Replace the ball and firmly press down to ensure it is tight.
  3. Replace cap and shake the bottle to mix essential oils and carrier oil.
  4. Add label to the bottle.
  5. To use, roll onto the back of the ears, back of neck and shoulder blades. Roll your blend on the back of ears, neck, and shoulder blades to help keep calm during the flight.

Jet Lag | Aroma Hut InstituteWatch Me Up Blend 
This blend will help give you that pick me up needed after a long day through customs and business meeting!

What You Will Need:
18 drops Grapefruit Essential Oil
9 drops Bergamot Essential Oil
Fractionated Coconut Oil or Grapeseed Oil
10ml Roll-on Bottle

What To Do:

  1. Remove the ball insert from the roll-on bottle. Add essential oils to the bottle.
  2. Fill the remaining space in the bottle with the carrier oil. Replace the ball insert and cap. Shake well to blend.
  3. Add a label to the bottle.
  4. Apply the oil by to the back of the ears, the base of the skull, shoulder blades, and neck for immediate energy and alertness.

Freshen Up Spray | Aroma Hut InstituteFreshen Up Facial Spray
This energizing misting spray not only hydrates the skin and reduces puffiness but also can double as a deodorant or body spray for freshening up before landing at the airport.

What You Will Need:
5 drops Geranium Essential Oil
2 drops Lavender Essential Oil
2 drops Peppermint Essential Oil
2 ounces Distilled Water
1 teaspoon Aloe Vera Gel
100 ml Spray Mist Bottle (travel-size)

What To Do:

  1. Remove spray mister from the bottle. Add essential oils, water, and aloe vera gel into the bottle. Replace sprayer and shake to blend.
  2. To use, mist your face, neck, and under armpits to freshen up before landing at the airport.

Inhaler Blend | Aroma Hut InstituteTravel Sickness Inhaler Recipe 

If you are prone to travel sickness, carry this inhaler with you in a purse or backpack to have on hand when needed.


What You Will Need:
5 drops Peppermint Essential Oil
5 drops Lavender Essential Oil
Small Glass Bowl
Personal Inhaler

What To Do:

  1. In a small glass bowl, add essential oils. You may add more or less, depending on your preference (up to fifteen drops).
  2. Remove the cover (bottom) of the inhaler to remove cotton wick of the inhaler.
  3. Drop cotton wick into the bowl to soak up the essential oils.
  4. Using tweezers, drop the wick back into the inhaler. Replace cover and press down hard to insert into place.
  5. Use as needed for nausea or queasiness by gently inhaling throughout the flight or any other time while traveling.

Note: Another variation of this recipe for queasiness is to use six drops of Ginger essential oil and two drops of Peppermint essential oil. This combination is excellent for inhaling during times of flight turbulence to settle your stomach.

Fear of Flying | Aroma Hut InstituteFear of Flying Blend

If you suffer anxiety when taking flight, try using this essential oil blend in an inhaler or as a roll-on bottle blend. Gently inhale a few times before take-off and throughout the trip as needed.


What You Will Need:
5 drops Roman Chamomile Essential Oil
3 drops Lavender Essential Oil
Fractionated Coconut Oil (if using roller bottle)
Small Glass Bowl
Personal Inhaler or
10ml Roll-on Bottle

What To Do:

  1. In a small glass bowl, add essential oils. You can add carrier oil if the scent is too strong.
  2. For inhaler, remove the bottom cover and remove cotton wick and place in the glass bowl to soak up the oils.
  3. Using the tweezers, place the cotton wick into the inhaler and place cover on tightly. Inhale gently as needed.
  4. If using the blend in a roller bottle, remove the ball insert and add essential oils and carrier oil into the bottle.
  5. Replace ball insert and cap and shake to blend. To use, roll over the back of the neck and behind the ears to help you relax during the flight.

Essential Oils for Jet Lag | Aroma Hut InstituteTravel Massage Oil Blend

To increase circulation in the legs and prevent a condition called Deep Vein Thrombosis (DVT) which causes blood clots to form due to lack of movement, you will want to use this essential oil blend for long flights.


What You Will Need:
25 drops Eucalyptus Globulus Essential Oil
10 drops Marjoram Essential Oil
5 drops Geranium Essential Oil
100ml Grapeseed Carrier Oil
100ml Squeeze-top Bottle or Container (travel-size)
What To Do:

  1. In a plastic bottle or container, add essential oils and carrier oil.
  2. Replace cap and shake well to blend.
  3. To use, apply a small amount (about a teaspoon) into your palm and massage gently into your legs.
  4. Don’t forget to get up and move every hour or so during long flights.

Bath Salts Soak | Aroma Hut InstituteBath Salts Soak

If you are fortunate enough to have an oversized tub with jets in your hotel room, have this blend on hand to use in a relaxing bath before bedtime.


What You Need:
½ cup Fine Sea Salts (Dead Sea Salts, Himalayan Pink Salts, Epsom Salts, or a combination of these)
12-15 drops Essential Oils (Your choice. Take heed in the safety data for the oils selected.)
1 Tablespoon Fractionated Coconut Oil or Jojoba Oil
1 Ounce Plastic Tub
What To Do:

  1. In a small bowl, add your salts and a carrier oil, if desired. Add essential oils that you have chosen then mix well using a wooden spoon.
  2. Add salt mixture to a small plastic tub for travel and keep container lid tight.
  3. To use, add salts to a running bath and swish around to dissolve in the bath water. Soak for 15 minutes.

Would like to learn more about blending essential oils for healing? Check out the book, Organic Beauty With Essential Oil by Rebecca Park Totilo.