Travel Jet Lag Recovery Plan

Create a jet lag recovery plan:

**Trip Details:**
- Departure location: ${{DEPARTURE}}
- Destination: ${{DESTINATION}}
- Time zone change: ${{TIME_CHANGE}}
- Flight duration: ${{FLIGHT_DURATION}}
- Arrival time: ${{ARRIVAL_TIME}}
- First day plans: ${{FIRST_DAY}}
- Trip purpose: ${{PURPOSE}}
- Recovery time available: ${{RECOVERY_TIME}}

**Create a recovery plan including:**

1. **Pre-Flight Preparation**
   - Sleep schedule shifting
   - Days before departure
   - Light exposure management
   - Hydration start

2. **Flight Strategy**
   - Sleep timing on flight
   - Meals on plane
   - Hydration protocol
   - Movement and stretching
   - Avoiding alcohol/caffeine

3. **Arrival Day Protocol**
   - Immediate actions
   - Light exposure timing
   - Activity level
   - Meal timing
   - Nap rules

4. **Day 2-3 Adjustment**
   - Wake and sleep times
   - Light exposure windows
   - Meal timing shift
   - Activity planning

5. **Recovery Aids**
   - Melatonin consideration
   - Sleep aids
   - Light therapy
   - Exercise timing

6. **Dealing with Symptoms**
   - Fatigue management
   - Digestive issues
   - Concentration problems
   - Mood effects

7. **Direction-Specific Tips**
   - Eastward travel strategies
   - Westward travel strategies
   - Extreme time changes

8. **Return Trip Planning**
   - Pre-return preparation
   - Flight strategy
   - Home recovery
   - Work return timing

Provide a day-by-day jet lag recovery schedule for your specific trip.