I'm in the HK airport right now, waiting to board the plane to Johor for Iskarnival. This trip is one of many (over 8) I've taken this month - it's been insane.
Some things I've learned about flying and ensuring transitions are smooth so I hit the ground running:
don't fly red-eyes if you can help it: sometimes it's not possible with international flights. But it's important to get a good night's rest and it's impossible to do on a flight - unless you're flying business, which I'm not
get the window seat: Yiu can lean on the window to nap
don't raid the alcohol: at most 1 glass on flights, but more than that is asking for trouble
switch to the destination time zone once you board the plane: and sleep and eat according to that schedule.
once you touch down, you are in the local time zone: there is no looking back. Don't think that it's 9 am back home - you're in whatever you're in
nap if you need it: but don't nap more than 1 hour. It will not help the syncing
work out: even if it's a short exercise, do it. It helps get the body tired so you can sleep better
drink alcohol at night to help ease into sleep: that first night of sleeping makes the biggest difference in effective syncing