Barcelona → Frankfurt

Upon morning arrival, immediately expose yourself to natural sunlight and stay active. Consider a light breakfast and resist the urge to nap to help reset your internal clock.

Afternoon arrivals should engage in light physical activity and avoid heavy meals. Stay hydrated and take a short 20-30 minute nap if absolutely necessary, but don't sleep longer.

For evening arrivals, have a light dinner and prepare for an early bedtime. Minimize screen time and create a dark, cool sleeping environment to facilitate quick adjustment.