Anecdotally, melatonin works wonders for me when traveling. I take 1mg of melatonin between 7 and 9pm in the target time zone's frame, usually starting the day

Anecdotally, melatonin works wonders for me when traveling. I take 1mg of melatonin between 7 and 9pm in the target time zone's frame, usually starting the day I travel or sometimes the day before. This translates to taking a pill at noon or so in SF before flying to Europe. I follow that up with a pill on the first few evenings of a trip. I've been doing this for a few years now, and the only remnant of jetlag on such trips is that I feel terrible around 3pm in Europe, which translates to 6am. So I'm guessing that my natural not-yet-shifted sleep cycle is rebelling at that point and trying to convince my body that I just stayed up all night. Of course, I am an n=1 population size, and the routine has worked so well that I haven't dared to do a significant time zone shift without it. So it could just be me, or it could be the placebo effect. And I'm perfectly ok with that, as long as the jet lag stays at bay.