Fireflybob,
I guess it depends on your own physiological makeup. However I tend to go to bed at 9 before my 1st early. Any earlier and I'm not ready to go to sleep. Thereafter I tend to go to bed 8 hrs before getup but no earlier than 8.30. If I am feeling very tired I'll have a micronap no longer than 10 mins in the afternoon. (I need someone else around to wake me up.) Eating wise I eat early 5-6pm and never anything too heavy. I find being active after a flight is always a good thing (gym/brisk walk) and it saves you dozing off on the couch in front of the TV.