A recent article in Scientific American writes about some simple rules to use when traveling across time zones, in order to prevent jet lag as much as possible.
Bright light exposure is the most powerful way to cause a phase shift — an advance or delay in circadian rhythms. Light in the early morning makes you wake up earlier (“phase advance”); light around bed time makes you wake up later (“phase delay”).
Al other obscure solutions are obsolete. They even have a link to a website. Filling in your flight details will deliver an advice to be emailed or printed: Jet Lag Rooster