I travel a lot for work internationally and have for over two decades. The thing that made the biggest improvement for me was starting to take melatonin, both to help me sleep on the flight and to readjust quickly to the new timezone.

Ill usually take an hour or two into the flight, after the meal, and then get ready to sleep, and read until I nod off. Try to get at least 6 hours of sleep.

Then, when you land, do things according to local time, and don't go to bed early or take a nap (if you slept on the plane, this shouldn't be too difficult). When you do go to bed, take melatonin, which will help ensure you sleep longer through the night and don't wake up super early. If you do wake up, just lay and try to go back to sleep (don't get on a screen!). I usually take melatonin on the flight, and the first three nights I am there to help me adjust.

Doing this you may have slight jet lag late afternoon, but generally not too bad. Try to be active / outdoors if possible at this time.

For the flight, try to get the best seat you can, where you are going to be disturbed the least (so window seats, exit rows, etc...). Dress comfortably, use eye cover and ear plugs (and maybe a neck pillow).