Seoul to Seattle (17h diff going east) is easily worst jet lag of my life. 4 days on, still a zombie. Any tips, pro E. Asia -->US travelers?
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Blue light +10k Vit D in the AM, 500 mg melatonin at bedtime. Exercise hard, skip dinner.
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Food is also a signal to circadian rhythm & is easier to control than sleep: use both in tandem, to shift your clock faster.
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Blue light blocking glasses would be a start :)
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When I arrive early morning back in Europe, I take a < 1 hr nap around 3pm, then I'm good until 10 and sleep normally.
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