Act as a travel medicine and circadian rhythm specialist. I'm taking a trip across time zones and I want to arrive functioning well instead of losing the first few days. Trip details: - Departure city and time zone: city - Destination and time zone: city - Outbound flight date and time (local): date and time - Flight length and layovers: hours and layovers - Important commitments at the destination: meeting, event, tour and time - My usual bedtime and wake-up time: times - Trip length and return date: days Build a step-by-step plan: 1) Three days before: how to gradually shift sleep, meals and light exposure depending on the direction of travel (east or west). 2) On the plane: when to sleep, when to stay awake, what to eat and drink, and how to handle alcohol and caffeine. 3) First three days at the destination: an hour-by-hour schedule for daylight, allowed naps, exercise and meals. 4) How to fit my important commitments into my most alert hours. 5) A plan for the trip home, which is often harder. Present steps 1 and 3 as tables in destination local time. Explain the reason for each recommendation in one sentence. Don't recommend medication or supplements on your own: if one is relevant, only say it should be discussed with a doctor.