After 1.5 million lifetime miles, much of it intercontinental, it boils down to 2 rules for me:
- Flying East to Europe: Get out in the sun after landing and don't fall asleep until at least 8:00 PM local time.
- Flying West to Asia: Stay on US time. Go to sleep at 6:00 PM local time, get up at 2:00 AM. Obviously, avoid evening appointments. If that isn't possible, at least schedule them after you've been in country a couple of days.
- Flying East to Europe: Get out in the sun after landing and don't fall asleep until at least 8:00 PM local time.
- Flying West to Asia: Stay on US time. Go to sleep at 6:00 PM local time, get up at 2:00 AM. Obviously, avoid evening appointments. If that isn't possible, at least schedule them after you've been in country a couple of days.