Some of these are probably very personal, but have worked for me. - I try to arrive in the AM, stay up all day, and walk around as much as possible. Ideally wa

Some of these are probably very personal, but have worked for me. - I try to arrive in the AM, stay up all day, and walk around as much as possible. Ideally walk in the sun. By the end of the day I'm shattered and usually will sleep well. Often I'm traveling for work, so I'll head direct to the office and work to keep busy. That first day can be tough, but after a couple of dips you can power though. After that you're pretty well set. - I never nap (or even lie down) during the first day, that's always the thing that throws me off. - For the flight: I have earplugs, noise cancelling headphones, and a heavy-duty eye mask. On occasion I'll play something calm on the headphones, but often it's just unplugged. - I have one of these weird neck pillows - https://trtltravel.com/products/trtl-travel-pillow https://trtltravel.com/products/trtl-travel-pillow - works well for me as it stabilizes the head. If find the actual "pillows" don't really work. - I try to eat in (or close to) the target time-zone a day before. On the plane I'll eat for sure, but veer to something light. I find the full meals make me lethargic the next day. Definitely eat at the "right times" when you arrive. - I drink plenty of water, but I don't go crazy - I used to drink too much and my bladder would wake me up. I'll usually work out how much I want to/should drink (e.g.. two bottles) and then ration over the flight. - I do have a small wine and sleeping tablets on the plane. Realize that's not for everyone, however (and probably unwise for some). But seems to work for me.