I take a small (0.2-0.4mg) dose of melatonin about 5 hours before the time I want to 'get sleepy' when travelling or returning. After a day or two of doing this

I take a small (0.2-0.4mg) dose of melatonin about 5 hours before the time I want to 'get sleepy' when travelling or returning. After a day or two of doing this, as well as getting plenty of daytime sunshine, I'm usually adjusted well enough not to notice any jet lag.