If the trip is shorter than the time-zone difference times two, a full adjustment is usually not worth it. Treat the trip like a long night shift: anchor one solid sleep block per night and schedule meetings during overlap with home-clock alertness.
Eight uninterrupted hours at an awkward local time beat eleven scattered hours of dozing. Eye mask and earplugs are standard kit.
Land at least 12 hours before the most important meeting. Daylight, walk, normal meal, single sleep block — in that order.
First dose 60–90 minutes after waking. Stop 8 hours before bedtime. One well-timed coffee beats four random ones.
Sleep on the plane only if it matches home night. Plan a soft day after landing.