Many programs now run orientation sessions, placement tests, or even the first few weeks of class online before international students physically arrive. If your home time zone is many hours off from your destination, this period can be exhausting if you don't plan for it.
Start shifting a few days early, not the night before
Moving your sleep schedule by 30-60 minutes a day toward your destination's time zone, starting a few days to a week before a big online session, is much easier on your body than trying to shift overnight.
Protect sleep around the sessions that matter most
If a live orientation session or exam falls at an inconvenient hour in your time zone, prioritize sleep before and after it specifically, even if your schedule is irregular the rest of the week.
Use recordings when live attendance isn't realistic
If a session is optional and recorded, it's usually better to watch it well-rested at a reasonable hour than to attend live exhausted. Save your energy for sessions that are mandatory or interactive.
Once you arrive, expect a second adjustment
Arriving in your destination country resets the clock again - you may have partially adjusted to the new time zone remotely, but jet lag after the actual flight is still real. Build a light first few days into your schedule if your program allows it.