Jet Lag – Can Ayurveda Help Reset My Body Clock Naturally?

Question

I recently traveled across multiple time zones, and ever since I got back, my sleep schedule has been completely messed up. I feel exhausted during the day but wide awake at night, no matter what I do. I thought it would get better within a few days, but it’s been over a week, and I still can’t seem to reset my body clock. I wake up groggy, struggle to focus at work, and then suddenly feel alert at midnight when I should be sleeping.

I read that jet lag happens because the body’s circadian rhythm gets disrupted when we move between time zones too quickly. But I don’t want to rely on caffeine or sleeping pills to fix it—I prefer natural solutions. I’ve heard that Ayurveda has remedies for rebalancing the body’s internal clock.

Are there specific Ayurvedic herbs or teas that can help me adjust faster? I’ve read about Ashwagandha and Brahmi for sleep, but do they work for jet lag? Also, are there Ayurvedic techniques, such as Abhyanga (self-massage) or specific yoga practices, that can help regulate my sleep-wake cycle?

I’m also curious about diet—should I be eating lighter foods in the evening or following a specific routine to help my digestion adapt? I’ve heard that Ayurveda recommends aligning eating patterns with the sun—does that apply when dealing with jet lag?

If anyone has successfully used Ayurveda to overcome jet lag, please share your experience! I travel often, so I’d love a natural, long-term solution.

Dr Sujal Patil · Accepted Answer

Jet lag is a classic example of Vata imbalance in Ayurveda, as travel—especially across time zones—disturbs the body's natural rhythm. Your circadian rhythm (biological clock) is governed by the doshas, and when it gets disrupted, you may experience fatigue, insomnia, brain fog, and digestive issues. The key is to ground Vata, reset your internal clock, and restore balance using Ayurveda’s holistic approach.

Herbs like Ashwagandha (250-500 mg before bed) and Brahmi (taken as tea or capsule) help calm the nervous system, improve sleep quality, and regulate the mind. Nutmeg (jaiphal) powder mixed with warm milk is also an excellent Ayurvedic sleep aid. Try Abhyanga (self-massage with warm sesame oil) before bed to calm Vata and relax your body. Practicing Moon Salutations (Chandra Namaskar) and Pranayama like Anulom Vilom or Bhramari in the evening can also help reset your sleep cycle.

For diet, eat your main meal at lunchtime when digestion is strongest, and have a light, warm dinner (such as khichdi or moong dal soup) to avoid digestive strain at night. Avoid caffeine, cold foods, and late-night snacking, as they aggravate Vata. Drink warm water with a pinch of rock salt and lemon in the morning to hydrate and cleanse the system. Expose yourself to morning sunlight to help regulate melatonin production and realign your body clock naturally. With these Ayurvedic practices, your body will gradually adapt, and you’ll feel more balanced and refreshed.

Dr. Harsha Joy · Answer

Jet lag disrupts the body's natural rhythm (circadian cycle), which Ayurveda associates with an imbalance in Vata dosha due to excessive travel. To restore balance, try warm Abhyanga (self-massage) with sesame oil before bed to calm the nervous system. Drinking a warm herbal tea with Ashwagandha or Brahmi can promote restful sleep, while Triphala at night helps regulate digestion. Avoid heavy, spicy foods at night—opt for warm, easily digestible meals like moong dal soup or khichdi. Expose yourself to natural sunlight in the morning to reset your biological clock, and practice grounding yoga poses like Viparita Karani (legs-up-the-wall) or deep breathing exercises like Anulom Vilom. Keeping a consistent sleep routine and avoiding screens before bed will further help reset your sleep-wake cycle. If needed, a mild decoction of nutmeg and warm milk can aid relaxation and promote deeper sleep.

Jet Lag – Can Ayurveda Help Reset My Body Clock Naturally? - #15975

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