Upon morning arrival, resist the urge to nap. Immediately expose yourself to natural sunlight and engage in light physical activity to help reset your internal clock and stay alert.

Afternoon arrivals should opt for a brief, 20-30 minute power nap if exhausted, but avoid deep sleep to prevent disrupting nighttime rest and adaptation.

For evening arrivals, minimize caffeine and screen time, prepare for an early bedtime, and create a dark, cool sleeping environment to facilitate immediate timezone adjustment.