Came back from a flight from New Delhi , Monday morning, that left New Delhi just after midnight and 16 hours later arriving in New York around 5:30 am. And so far today, Thursday morning, I feel kind of fine, not really jet lagged, in the sense of wanting to wake or sleep at odd hours.
The specific strategy I did in attempting to align meal time and sleep time with the destination time zone was to fast the day of the flight until lunch time arrival at my destination. It would have been ideal if I was able to sleep during the red eye though not doing so was also perhaps fine since by the time I crashed on Monday at around 19:00, I had about 16 + 16 + 12 = 44 hours of sleep pressure in the tank. And then when I slept for basically 12 hours, waking at 7 am on Tuesday, and getting the morning sun, I was basically back in my rhythm. And so far, sleep on Tuesday night and Wednesday night was pretty okay.
The first I heard of this strategy was back a few years ago from the Huberman Lab podcast, but I had already tried it out on a separate trip NY <-> Tokyo trip a prior year though I don’t think my result was as good perhaps because my timings were not as ideal. (will have to check back to my notes).