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

Afternoon arrivals should avoid long naps and instead take a short 20-30 minute rest, followed by outdoor walking to help acclimatize to the new time zone.

For evening arrivals, aim to stay awake until local bedtime, using light exercise and minimal caffeine to maintain alertness without disrupting nighttime sleep.