Upon morning arrival, immediately expose yourself to natural sunlight and avoid long naps. Stay hydrated and engage in light physical activity to help reset your circadian rhythm.

Afternoon arrivals should minimize caffeine intake and take a short 20-30 minute power nap if exhausted, while maintaining exposure to natural light to combat drowsiness.

For evening arrivals, limit screen time, practice relaxation techniques, and aim to sleep according to local time to minimize next-day fatigue and accelerate adaptation.