Jet Lag is a buzz kill honestly especially when it comes to travelling especially for long haul flights. You can minimize the impact by using a few useful tools at hand.
1- Use the jet lag calculator, I like Jet Lag Rooster, you can set alarms through it and it provides you a good idea of what to do and when to do it to avoid jet lag. It is not the best designed app but it is functional and free.
2- Do not eat right before and during the flight in terms of a full meal and eat when you land based on local time at the destination. For instance when you land at 11am, eat around 1pm local lunch time. This resets your body clock.
3- When you land sleep and wake up at local times. This is not easy I know but avoiding light at times suggested by Jet Lag Rooster helps and so does eating on time.
4- Stay hydrated! This is very important especially on the long haul flights.
5- Eating a protein rich meal when you land based on local time will help.
6- Some light exercise near the sleeping time will make you tired and ease getting into sleep. I usually prefer a walk around the hotel area for this.
7- If nothing else works, take some melatonin, it should help.