Upon morning arrival, immediately expose yourself to natural sunlight and stay active. Avoid long naps and consume light, nutritious meals to help reset your internal clock.

Afternoon arrivals should engage in moderate physical activity and hydration. Consider a brief 20-30 minute nap if absolutely necessary, but avoid extended sleep.

Evening arrivals should minimize bright light exposure and prepare for an early bedtime. Follow local sleep schedule and use blackout curtains to signal your body it's time to rest.