Upon morning arrival, immediately expose yourself to natural sunlight and stay active to reset your circadian rhythm. Avoid heavy meals and aim to align with local time immediately.

Afternoon arrivals should take a short, strategic nap (max 30 minutes) to combat fatigue without disrupting nighttime sleep. Stay hydrated and engage in light activities.

Evening arrivals should minimize bright screens, have a light meal, and prepare for immediate sleep alignment. Use blackout curtains and maintain a cool room temperature.