A recently retired pilot here.
Flew most of my life on East-West long haul flights.
USA-Europe, USA-Asia/Australia, South America-Europe, South America-Australia.
Never suffered of jetlag. Absolutely never.
xxx
My technique was never to force my body to change to the local time.
Tired...? Went to bed... Getting awake...? Stayed up.
I had breakfast (or equivalent) at times, when local time was 10:00pm.
Or dinner, and enjoy a glass of wine, at 07:00am "local time"...
xxx
Many airlines are good at selecting crew hotels with kitchen open 24 hrs.
Have appointments and feel tired...? No excuses needed.
You made the effort to travel half of the world around...?
They should make the effort to understand your jetlag...
xxx
I am 65 age now... I continue to live that way.
No "get up" time, no "bed time" for me. My body tells me when.
I rest when I feel like it. All day or all night. No alarm clock needed.
Feel as young as a teenager, and can party all night if need be.
xxx
Happy contrails