Whats the most effective way to deal with jet lag?

Light exposure: The most effective way is to control your exposure to light and dark. The jet lag calculator on the british airways website is a pretty good resource (google jet lag calculator). If you want to get really fancy you can add carefully timed doses of melatonin... But the timing and the quality of the melatonin dose matters a lot.

Jet lag: Jet lag – hydrate really well with water, before, during & after travel. Stretch during flight – whether you walk about or do it in your seat. Start shifting meal & sleep time before your departure. Keep meals light & avoid alcohol. Consider low dose melatonin. Try add like TimeShifter app, Check: https://www.cntraveler.com/story/jet-lag-remedies-that-actually-work