Upon morning arrival, stay active and expose yourself to natural daylight to help reset your internal clock. Avoid lengthy naps and maintain a light, nutritious diet.

Afternoon arrivals should focus on light activity and hydration. Take a short 20-30 minute nap if absolutely necessary, but avoid extended sleep to prevent nighttime disruption.

For evening arrivals, minimize screen time and prepare for immediate sleep. Create a dark, cool sleeping environment to facilitate quick adaptation to local time.