Global Travel - Conquering Time Zones, and Handling Your First 72 Hours

By Dirk Ebener - November 30, 2025

Global Travel - Conquering Time Zones, and Handling Your First 72 Hours

“The first sunrise after crossing time zones is not just about resetting your clock—it’s about aligning your body, mind, and appetite with the rhythm of a new adventure. When you embrace those first hours with intention, every meal, walk, and moment becomes part of the journey’s foundation.”

Over the years, I’ve learned that handling time zone changes is just as important as choosing the right destination. The excitement of landing in Europe, Asia, Australia, or New Zealand often collides with the challenge of your body clock being out of sync. 

My first step is always preparation before I leave—adjusting my bedtime by an hour or two in the days leading up to departure. On the plane, I hydrate like it’s my job, because nothing drains energy faster than dehydration. I set my watch to the destination’s time zone as soon as I board, a small but powerful mental shift. Global Travel - Conquering Time Zones, and Handling Your First 72 Hours."

Once I arrive, I resist the temptation to nap right away. Instead, I map out a light first-day itinerary—walking through markets, sitting down to a casual local meal, or visiting an outdoor attraction. This helps my body adapt while keeping my mind engaged.

In the hotel room, I make minor adjustments: I draw the blackout curtains at night, provide soft morning light to mimic the sunrise, and include a few comfort snacks to bridge any hunger gaps.

I’ve realized that the first 24 hours set the tone for the whole trip. When I get it right, the days that follow flow with energy, clarity, and excitement.

I’ve stumbled before—taking a nap too long, skipping a proper meal, or forgetting to unpack my essentials—and those mistakes cost me precious travel days. Now, I treat my arrival not as downtime but as the launchpad for the entire journey. 

That’s why I build in routines that blend rest with exploration, food with movement, and comfort with curiosity. The payoff? More vivid memories and a smoother rhythm when diving into Asia’s bustling cities, Australia’s vast landscapes, or New Zealand’s scenic charm.

Crossing more than five or six time zones disrupts the body’s natural rhythm.

The Challenge of Time Zones

Crossing more than five or six time zones disrupts the body’s natural rhythm. Flying from the U.S. or Europe to Asia, Australia, or New Zealand means you’re not just shifting a few hours—you may be adjusting to a day ahead or behind. This “time jump” creates jet lag, a foggy mix of fatigue, restlessness, and hunger at odd hours. While jet lag can’t be avoided entirely, it can be managed with planning and purposeful choices.

Setting Your Day on Arrival

The key to thriving after arrival is structure. On day one, anchor your schedule to local time immediately:

• Morning arrivals: Take a shower, eat a balanced breakfast (protein and fruit are best), and step outside into natural light. Sunlight is the strongest signal to reset your internal clock.

• Afternoon arrivals: Go for a walk, explore a nearby market, or sit down to an early dinner. Stay awake until at least 9:00 p.m. local time, no matter how tired you feel.

• Evening arrivals: Keep it simple—check in, take a light meal or snack, and go straight to bed. Resist the urge to scroll on your phone; instead, dim the lights and let your body wind down.

What to Do in the First 24 Hours

Your first day is not for ticking off bucket-list sites. Think of it as an “adjustment day.” Here’s how to use it well:

1. Move, don’t overdo – Take a gentle walk along the waterfront in Sydney, explore a night market in Bangkok, or stroll through a neighborhood in Auckland. Movement helps circulation and fights fatigue.

2. Eat light but local – Skip the heavy three-course meals. Instead, try pho in Vietnam, sushi in Tokyo, or fish and chips by the harbor in New Zealand. Food grounds you in the culture without weighing you down.

3. Stay hydrated – Carry water with you, especially in hot and humid climates like Southeast Asia. Jet lag worsens when you’re dehydrated.

4. Set an evening ritual – Whether it’s sipping tea, journaling, or simply watching the sunset, give your body a calm signal that the day is ending.

Preparing Your Hotel Room or Accommodation

Your room is your sanctuary for recovery. Minor adjustments make a big difference in the first 48–72 hours:

• Control light – Use blackout curtains to sleep deeply at night. If your room doesn’t have them, a simple sleep mask works wonders. In the morning, open the curtains wide to signal the start of your day.

• Temperature matters – A cooler room promotes deeper sleep. Most hotels allow thermostat control; set it a few degrees lower than usual.

• Unpack essentials – Take out sleepwear, toiletries, and one fresh outfit. This avoids rummaging through your suitcase in the middle of the night when jet lag wakes you early.

• Create comfort cues – Bring familiar items: a small snack, herbal tea bags, or even a favorite scent. These cues prompt your body to relax more quickly.

• Avoid late caffeine – Tea, coffee, and even chocolate in the evening can keep your body wired. Switch to water or calming herbal teas.

The first 48–72 hours will give you a great way of building a rhythm

The First 48–72 Hours: Building a Rhythm

Consider the first three days as your adjustment period. By day two, schedule a moderate activity—perhaps a food tour in Bangkok, a ferry ride to Manly in Sydney, or a visit to a vineyard in New Zealand. Avoid extreme adventures, such as overnight hikes or long bus journeys, until your body has fully settled.

By day three, your energy usually stabilizes. This is when you can dive deeper into your itinerary, tackling full-day excursions or more ambitious explorations. The combination of adjusted meals, proper sleep, and moderate activity ensures you’re not dragging through your experiences.

Actionable Tips at a Glance

• Adjust your sleep schedule before departure.

• Set your watch to local time as soon as you board.

• Use light and food as anchors for your body clock.

• Stay hydrated, especially in warm climates.

• Prepare your room for comfort: light, temperature, and essentials.

• Use the first day as an adjustment day—gentle activity, local food, early bedtime.

• Aim for balance in the first 72 hours before jumping into your whole adventure.

Final Thoughts

Time zones don’t have to steal the magic of your trip. With the right mindset and practical steps, you can turn those first jet-lagged hours into a smoother, richer start to your journey. Asia, Australia, and New Zealand each offer extraordinary food, culture, and landscapes—but you’ll only enjoy them fully if your body and mind are in sync. 

Treat your arrival as the foundation for your adventure. Prepare before you fly, set your rhythm as soon as you land, and make your accommodations a reliable ally in recovery. In just a few days, you’ll be not just surviving the time change—you’ll be thriving in it.

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Dirk Ebener in Wuxi, China

Dirk Ebener is the founder and creator behind the Food Blogger Journey website, drawing on over 40 years of international travel across more than 60 countries. His global adventures have deepened his understanding of regional cuisines, local customs, and the powerful connection between food and culture. From bustling street markets in Asia to quiet vineyard dinners in Europe, Dirk captures authentic culinary experiences through immersive storytelling. Through Food Blogger Journey, he invites readers to explore the world one dish at a time.

© 2025 Food Blogger Journey. All rights reserved. The experiences, opinions, and photos this blog shares are based on personal travel and culinary exploration. Reproduction or distribution of content without written permission is prohibited.

Follow the journey on Instagram @FoodBloggerJourneys.

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