I have a pretty standard routine for how I go each direction. For example when going to Europe I usually take a red-eye and try to sleep on the plane a bit, then when landing I might let myself nap for an hour or two that day max but force myself to stay up until at least 10 pm, finally crashing and hoping to sleep until at least 6/7 am. I also try to do this a day early so I might leave Wed night, lay low and adjust Thurs, and have to get up and teach Fri morning through the weekend.

One big tip I can give is when you get up in the morning, go outside in the open air and stand facing the sun with your eyes closed for a good 5-10 minutes. I'd been told that doing this helps adjust your internal clock, and I think it really does help in my experience.

Finally, I do now keep some basic over-the-counter sleeping pills on backup and use them on occasion. I didn't at all for the first 5 years, but sometimes the same routine will work maybe 5 trips in a row and suddenly not on the 6th (for no apparent reason) and you simply can't adjust. It's nice to have the option, and I haven't found them to be the source of any major side effects (super grogginess or anything)--I've been able to take them, sleep, wake up and shower and be fine.