What is the best way to get over 7 hour jet lag without wasting any hours?

Light exposure: There are many, many approaches to jet lag, however the approach that i think has the best evidence basis involves using light and dark exposure to shift your body's internal clock to the new time zone. British airways has a decent one on their website. For added effect you might try taking melatonin in the evening.

Light exposure: Hydrate really well wi water, before, during & after travel. Stretch during flight – whether you walk about or do it in seat. Start shifting meal & sleep time before your departure. Keep meals light & avoid alcohol. Consider low dose melatonin. Exposure yourself to sun on arrival. Try TimeShifter app, Check: https://www.cntraveler.com/story/jet-lag-remedies-that-actually-work