I was once told many years ago, maybe pre-interwebs
To not try and adjust your time if it's dark on the plane, sleep, if you land when it's morning or light, ignore all attempts to sleep until night time, then knock your socks out, you'll sleep a good 12 hours and then some, and then be fine
However the ozzie I was staying with I went to stay with had me up all night in a night club, we drove right from the airport to a club/bar as I wasnt the least bit tired and was feelin in the mood for a bit of partying, got drunk, danced and that was it was totally trashed the next day
OH to be 18 again