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

Afternoon arrivals should resist the urge to nap. Instead, take a short walk, hydrate, and engage in light activities to stay alert and adapt to local time.

Evening arrivals should aim for a normal bedtime, avoiding heavy meals and alcohol. Use blackout curtains and minimize electronic screen time to facilitate quick sleep adaptation.