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It’s difficult. Mine swings between PT to ET every single week. I don’t do well with alcohol as others may recommend. Can’t sleep on planes. Melatonin pills on travel days have helped me in the past but eventually stopped working for me. I feel like I’m never rested and it effects my productivity. Sorry, I couldn’t help. Just feel your pain.
I’d pick one time zone and stick to that schedule (typically the clients’)
I did this for years and I followed this rule: if there were calls at night, I would do no calls in the morning. And vice versa. I told my team about this rule and they understood it. It worked for me.
In days where it was inevitable I’d take a break 3 to 5 PM.