Upon morning arrival, immediately expose yourself to natural sunlight and engage in light physical activity. Avoid long naps and try to align with local time by staying active and hydrated.

Afternoon arrivals should strategically time a short 20-30 minute nap to combat fatigue without disrupting nighttime sleep. Consume caffeine sparingly and maintain exposure to natural light.

For evening arrivals, minimize screen time, practice relaxation techniques, and prepare a cool, dark sleeping environment to facilitate immediate sleep adaptation.