1. Start the adaptation before leaving
The last 5 days I spent in Spain before coming to the United States, I started to go to bed every time later and get up late too. It seems silly, but every hour you get to delay your schedule is an hour that you have earned the jet lag.
2. Sleep on the plane, but not during the entire journey
This is important because if you sleep all the way and it turns out that the trip you have done when it is daytime at the place you are going, then you are playing against it. It is best to change the time when boarding the plane and sleep only while it is night at your destination. Remember that your goal is not to get rested but to adapt as soon as possible.
By the way, I do not recommend the use of sleeping medications because when you take them you can not control sleep, they leave you sleepy several more hours of the bill and then you do not get to sleep at night, which is when you have to do it.
3. Activate as soon as you arrive
Start your routine as soon as you land. Do not take a nap to rest for a while, stay active from the first moment and try to be exposed to sunlight to help your body position itself. That way you may be a little tired during the day (especially the first one), but you will get to sleep at night.
4. Adapt to local food schedules
It's very simple: when it's time to eat there, eat. Even if you are not hungry. If you start feeling hungry out of time you can snack, but don't make a full meal. Once we get to catch the rhythm of the meals everything else follows and the change is more fluid.
5. Exercise to stay awake
I can think of very few cases in which the exercise is not beneficial, and this is not one of them. If you fly west, exercise late in the afternoon. That is the moment when the dream will attack you because it is time for your body to go to bed. If you do not activate you run the risk of falling asleep sitting in a chair (believe me, I speak from experience). A gentle exercise, such as running, will not only keep you awake at risky hours but it will also leave you exhausted and ready to sleep through the night.
I hope these tips help you on your next trip. They are not too difficult to follow and the results are really noticeable.