Plan an hour-by-hour jet lag schedule for a trip

Create a personalized jet lag management plan. I want an hour-by-hour schedule for before, during, and after my trip that tells me when to seek bright light, when to avoid light, when to drink or avoid caffeine, and when to take melatonin. Base your recommendations on circadian rhythm science and light exposure strategies.

Here are my details:

Origin city and time zone: [ ]
Destination city and time zone: [ ]
Full flight details, including all legs and layovers, with local departure and arrival times: [ ]
Sleep chronotype, if known (i.e., wolf, lion, bear, or dolphin): [ ]
Age and sex: [ ]
Preferred sleep and wake times at home: [ ]
How well I usually sleep on planes: [ ]
What time I need to feel alert after landing: [ ]
Sleep aids used (i.e., melatonin, magnesium, white noise, etc.): [ ]
Caffeine habits: [ ]

Format the response as a clear schedule organized by local time. Include a short explanation for each recommendation, and remind me to check with a doctor before using sleep aids.