Jet lag isn’t something you avoid. Instead, you learn to minimize it, but go ahead and live with it while it lasts.
The best recommendations serve only to shorten it, and those practices don’t always work. Sometimes you’re just gonna have a long night with little or no sleep, and then you have to get up shower, brush and dress, and smile your way through the day as if nothing were wrong.
That’s just the way it works.
But you do learn a couple of “No-no” things: coffee is a biggie, and while the caffeine is a concern, it’s more about what it does to your stomach.
I will sleep less because of the caffeine but that’s not as bad as going without any sleep which is what you get with a major upset stomach from an ill-timed dose of stomach-knotting mega-coffee.
So I’ve learned to look at it this way: a sleepless night usually means I’ll get a good sleep the next night.
Look forward to that good sleep tonight, not back to the bad night last night.
And while the bad night is upon you, read a book. Eventually you will tire and get some rest, or the night will pass and it’ll be time to get started.
This will pass.