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I spent 3 years flying back and forth Boston to Kuala Lumpur, an 11 hour difference. I was making this journey 4 or 5 times a year so got plenty of jet lag training.
In addition to cairn's advice, I would not only set my watch on the plane but would also abstain from food or alcohol for the trip (hard to do in business class) and when I got to my destination I would force myself to eat meals at an appropriate time eg land at 7am and go have breakfast, even though your body says it is time for dinner. I've found this (along with getting out in the sunshine during the day) to be the magic bullet for me, 48 hours after landing I'm good.
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Grant
In the stable: 1938 Buick Special model 41, 1963 Solex 2200, 1973 Vespa Primavera 125, 1974 Vespa Rally 200, 1986 VW Vanagon Syncro Westfalia, 1989 VW Doka Tristar, 1995 Toyota Land Cruiser, 2011 Pursuit 315 OS, 2022 Tesla Y
Gone but not forgotten: 1973 VW Beetle, 1989 Porsche 944, 2008 R56 Mini Cooper S
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