Upon morning arrival, immediately expose yourself to natural sunlight and stay active. Consider a light breakfast to help reset your internal clock and avoid heavy meals.

Afternoon arrivals should aim for a short, 30-minute power nap to combat fatigue without disrupting nighttime sleep. Stay hydrated and take a gentle walk to stay alert.

For evening arrivals, minimize bright screens and create a dark, cool sleeping environment. Try to stay awake until local bedtime to rapidly adjust to the new timezone.