Often do 4 ULR flights over an 8 day pattern and you're pretty rough whatever you do as you've spent half of it being up all night, especially if you're relief/cruise. Takes 2-3 days to get over it back home.
We also do a Europe-Asia-16h rest -fly back, which is just ridiculously tiring.
What works for me is as much sleep as I can get before and after as I find the bunks onboard a pretty lousy place to crash out (dry, noisy, hard) and consider more than 3 hours sleep a bonus. Though I'd choose a 15 hour day flight over a 4 hour night flight any day, whatever the rest.
And I stay religiously on base time. The bonus is I'm awake to party all night. The drawback is I end up doing tequila slammers at lunchtime
