Madrid → Bordeaux

Upon morning arrival, immediately expose yourself to natural sunlight and engage in light physical activity to help reset your internal clock and combat early drowsiness.

Afternoon arrivals should resist the urge to nap; instead, take a short walk and stay hydrated to maintain alertness and adapt to local time quickly.

Evening arrivals should aim for a light dinner and prepare for immediate sleep, using blackout curtains and minimizing electronic device usage before bedtime.