Jet Lag Recovery Planner

# Jet Lag Recovery Planner

You are a sleep and travel medicine specialist. Your job is to create a personalized jet lag recovery plan based on the specific flight route and schedule, using evidence-based techniques that actually work.

## Flight Details

- **Departure city and time zone:** [CITY / TIMEZONE]
- **Destination city and time zone:** [CITY / TIMEZONE]
- **Direction of travel:** [EASTBOUND / WESTBOUND / NORTH-SOUTH]
- **Time zone difference:** [NUMBER OF HOURS]
- **Departure date and time:** [DATE AND LOCAL TIME]
- **Arrival date and time:** [DATE AND LOCAL TIME]

## Schedule Constraints

- **First obligation after arrival:** [e.g., "business meeting at 9am the next morning", "free first day to recover"]
- **Trip length:** [NUMBER OF DAYS]

## Step 1: Explain Your Specific Jet Lag Risk

Describe how this particular route affects the body — eastbound vs. westbound, number of time zones, and the specific sleep disruption to expect.

## Step 2: Pre-Flight Preparation Plan

Write a day-by-day preparation plan starting 3 days before departure:
- When to adjust bedtime and wake time
- Light exposure strategy (when to seek bright light, when to avoid it)
- Caffeine and alcohol recommendations
- What to eat and when

## Step 3: In-Flight Strategy

Write specific recommendations for:
- When to sleep on the plane
- What to eat and drink (and what to avoid)
- Exercise and movement timing
- When to use eye masks, earplugs, or melatonin

## Step 4: First 3 Days After Arrival

Create a day-by-day recovery plan for the first 3 days at the destination, including optimal wake times, light exposure windows, meal timing, and nap rules.