Paul Levesque (WWE's Triple H) was travelling 260+ days per year, performing in a different city every night.

His #1 rule for beating jet lag was exercising as soon as he got to his hotel. Even at 1 am.

He figured out that getting the heart rate up for 5-15 minutes was enough to escape jet lag.

But he probably wasn't going from Europe to Aus every time. So for long hauls, I'd add:

1. ☀️ 15 minutes of sun and movement (walk, skip etc) on waking
2. ☕️ No napping
3. 🏃 Sweat hard at some point
4. 🌅 Go outside for sunset (combine #3 and #4 with a sunset run)
5. 💊 Melatonin before bed
   

I find doing these 5 things can cut jet lag from a week to a few days.

Update: I recently found an app called Timeshifter.

It creates personalised jet lag plans for you.

Answer a few questions. Put in your travel plans.

It’ll spit out science-based, practical things for you to do at specific times.

I stuck to it pretty closely for a recent Europe to Aus flight. It’s bloody good.

First plan is free. Give it run next long haul.

(The same company also has an app for shift workers).

Update: I recently learned about the powerful influence food has on our circadian rhythm.

The short of it is, shift your normal eating window to your new timezone before you travel.

E.g. your normal eating window is 12pm to 8pm. You're going from Sydney to Singapore (which is 3 hours behind). So your perfect world eating window in Sydney the day you leave is now 9am to 5pm. Hard to do. But even just shifting closer to that will help.