1) Drink lots of water on the plane. At least one glass per 30 minutes.
2) Get up from your seat once an hour and stretch your legs. (Aisle seat recommended.)
3) Upon arrival, do not take a nap. Instead, take a shower, brush your teeth, change clothes, and then go eat a balanced meal.
4) Stay active the entire first day. Try to walk a bit. Explore your destination.
5) Fall asleep at a normal "bed time" around say 11:00 PM local time.
Doing this should permit your to get a full, 8-hour sleep, waking up at a normal time. Your body will now be on the "local" time schedule.