Jet Lag Recovery Strategy

Create a jet lag management plan for my trip.

Flight Details:
- Origin: {{ORIGIN_CITY}} (timezone: {{ORIGIN_TIMEZONE}})
- Destination: {{DESTINATION_CITY}} (timezone: {{DEST_TIMEZONE}})
- Time zones crossing: {{NUMBER_OF_ZONES}}
- Direction: {{DIRECTION}} (east/west)
- Flight departure: {{DEPARTURE_TIME}}
- Flight duration: {{FLIGHT_DURATION}}
- Arrival time: {{ARRIVAL_TIME}}

Personal Factors:
- Natural sleep pattern: {{SLEEP_PATTERN}} (early bird/night owl)
- Usual bedtime: {{USUAL_BEDTIME}}
- Usual wake time: {{USUAL_WAKE_TIME}}
- Sleep quality typically: {{SLEEP_QUALITY}}
- Caffeine sensitivity: {{CAFFEINE_SENSITIVITY}}
- Melatonin use: {{MELATONIN}}

Trip Context:
- Trip purpose: {{PURPOSE}}
- Trip duration: {{TRIP_DURATION}}
- Important events timing: {{IMPORTANT_EVENTS}}
- Return flight details: {{RETURN_DETAILS}}

Please provide:

1. PRE-FLIGHT PREPARATION
Starting {{DAYS_BEFORE}} days before:
- Sleep schedule adjustment
- Light exposure strategy
- What to avoid before flying

2. FLIGHT DAY STRATEGY
- When to sleep on the flight
- When to stay awake
- Hydration plan
- Food timing
- Movement and stretching
- What to avoid

3. ARRIVAL DAY PLAN
- First 24 hours schedule
- Light exposure timing
- Nap strategy (if any)
- Meal timing
- Activity level
- When to go to bed

4. DAYS 2-4 ADJUSTMENT
- Daily schedule recommendations
- How to handle early waking
- How to handle afternoon crashes
- Gradually normalizing

5. TOOLS & AIDS
- Light therapy recommendations
- Melatonin timing and dosage
- Apps for jet lag
- Caffeine strategy
- What to avoid

6. PERFORMANCE OPTIMIZATION
- When you'll be sharpest
- When to schedule important activities
- Realistic expectations by day

7. RETURN TRIP PREP
When and how to start preparing for return