Barcelona → Prague

Upon morning arrival, expose yourself to natural sunlight and stay active to reset your circadian rhythm. Avoid heavy meals and prioritize light, nutritious food to help your body adjust.

Afternoon arrivals should take a short, 20-30 minute nap if needed, but avoid long sleep periods. Engage in mild outdoor activities to help synchronize your internal clock.

For evening arrivals, minimize caffeine and screen time. Prepare for a regular sleep schedule by creating a dark, quiet environment and using light stretching to relax.