What do you do to avoid jet lag? Move your internal clock, get no sleep so you sleep on the plane, use drugs?
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If I am traveling thru five time zones, I drink a lot of water on the jet, and I eat lofat meals. when I arrive at my destination I check in to hotel and go for a walk. I try to get as much energy as I can. When I sleep I leave a small light on to keep me in balance. This is my routine and not for everyone. jet lag does not bother me when I travel coast to coast in the United States. I have to go thru at least five time zones
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When travelling East say from USA to Uk try to get a flight that leaves late evening so that you (hopefully) doze off at a normal time & as the plane left late when you arrive & subtract the 4/5 hours you are left with a time that you could be getting up anyway. Leave 6pm arrive 6am take off 4 hours is 2am, right in the middle of your normal sleep cycle, but if you left at 10pm it all moves on 4 hours. I also sleep if I'm really tired & I don't feel so bad then.
I have not suffered jet lag when traveling within the Continental U.S. but I have when traveling internationally.
The worst for me is traveling from west to east. i.e. U.S. to Europe or Asia to the U.S.
The thing that works best for me is to hydrate myself. Drink plenty of water before and during the flight. By plenty I mean at "least" one 12 oz. glass of water per hour. You may visit the bathroom a few times but you will feel better.
I also try to get a flight that arrives as early in my destinations time zone as possible. I sleep on the plane and readjust myself as much as possible.
I am lucky in that I don't have a real problem sleeping on planes nor does flying bother me.
The worst thing you can do is to drink alcohol before or during the flight. You will be dehydrated and alcohol actually makes jet lag worse.
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Having lived both in Japan and Belgium, I have had my share of 12 to 15 hour flights. Going west, I stay up the whole way even on a 14 hour flight to Tokyo. I will drink alcohol but drink plenty of water. I also stand up and walk around during the flight. When I get in, I make sure to stay up to normal bed time. If you make the mistake of sleeping for any length of time (longer than an hour or two), you will end up waking up early for a few days.
Flying east, I try to get a little sleep but still enjoy dinner and a few drinks. When I arrive, I make sure to stay active that first day and then get to sleep around 9 or 10. I find that I will wake up around 6-7am the next day ready to get to work.