Upon morning arrival, immediately expose yourself to natural sunlight and stay active to reset your circadian rhythm. Avoid heavy meals and consider light exercise to combat fatigue.

During afternoon arrivals, take a short strategic nap under 30 minutes to reduce exhaustion without disrupting nighttime sleep patterns. Hydrate extensively and moderate caffeine intake.

For evening arrivals, minimize bright screens, create a dark sleeping environment, and aim to sleep according to local time to accelerate adaptation. Use melatonin if approved by a healthcare professional.