It takes a while to get into the rhythm of flying at that hour and resetting your biological clock. You have to change your routines up and start to "fool" your brain and body a bit. The things I used to do would be a serious workout or some kind of exercise (usually for me swimming) followed by a hot long relaxing soak or shower. Eat a turkey sammie with real turkey (not the processed crap). The L-tryptophans will help make you drowsy. There is also L-tryptophanin chicken, pork, yogurt, (especially cherry yogurt-melatonin in cherries) tuna and cheese. Oatmeal will help because it contains melatonin and so does rice. Warm milk is very helpful as well. Put that on the oatmeal and you get a good effect, also throw a banana on there and you get three times the effect. Green tea contains theanine, which helps promote sleep, but make sure it's de-caf. Other low-sugar, whole-grain cereals with milk are helpful too. Don't go to bed too full though. Don't drink an alcohol before heading to bed. You may get to sleep faster, but the quality of your sleep will be worse.
Give yourself an "unwind" time and don't just rush off to bed. You need a dark, very quite room. Turning on a ceiling fan or other fan helps as it's easier to sleep when its cool and the white noise from the fan also helps to soothe you. Don't watch tv in bed. If anything, read a bit. A little meditation and relaxing in bed also helps. Don't get your brain running on all the things you need to do, or what will happen tomorrow and thinking of endless things. Take care of and handle all the little things you need to do long before going to bed so you aren't laying there thinking about them. You want to calm your brain and body down. Don't spaz yourself out laying there and thinking, I have to go to sleep. Relax and think slow, "peaceful", pleasant thoughts. Concentrate on relaxing rather than sleeping, and when you are relaxed and comfy, the sleep will follow naturally. You can even buy some calm soothing relaxing, music only cds and play those on low. Don't nap long on the days you are flying the red-eyes and nap before, not after you exercise, take a long walk or work out.
Don't drink any caffeine 8 hours before you hit the sheets. Coffee, soda, zip. Drink more water, some natural juices, and stay hydrated. Avoid sugar for a couples of hours before you turn in also. Get a same type of routine going, so your mind and body are in preparation for going to bed and going to sleep.
If you're at home, you can figure out the other obvious thing you can do in bed that will help you sleep. If not at home, well.... be nice to yourself. lol Trust me, either way, it works.
