hey thanks for that. I’m back on the melatonin train then.

Great book that has several paragraphs on airline pilots. Discusses melatonin as well.
One of the best books on sleep I’ve read. Author is a professor of neuroscience at Berkeley. I did weekly redeyes for B6 for four straight years.
https://www.amazon.com/Why-We-Sleep-.../dp/1501144324

My redeye pro tips would be the 5 S's (I can't take credit, these were passed down to me). These have served me well doing multiple redeye's per month for years now:
S schedule shifting (stay up late, wake up early)
S segmented sleeping (multiple 4-5 hour sleep opportunities vs one long one)
S kip the caffeine day of (at least until show time)
S un exposure (stimulates natural melatonin production)
S leep opportunity (prepare and plan for good nap - 4-5 hours. But don't get worked up if you find sleep elusive.)

The final thing I'll add is a good workout, whatever that means to you. I always sleep better when I've had a good workout or been very active that day.

Same, but for most people you'll have trouble sleeping within 2-3 hours of a decent workout. If you have min rest with a really early show, might be tough to fit it all in.

Agreed. To be clear, I was advocating an early wakeup, followed by a good workout, a light breakfast, outside time and then a decent (but reasonable!) sized lunch approximately 1-2 hours before your planned nap opportunity.

A person I trust regarding health issues once told me that if you're choosing between sleep and exercise, always ALWAYS chose sleep. It will serve you far better throughout the day than getting a few extra reps/miles in.

There is nothing you can do. Even if you pre-sleep or nap, you’ll still be toast when you hit your WOCL.

The best thing is to nap in the seat for 20-30 ala “controlled rest”, like the rest of the entire world except our FAA doesn’t think our passengers are “ready” for that.

Totally agree about the “controlled rest”.

BS. You're going to take a hit during WOCL, but if you manage it it's a small hit. If you run yourself ragged in the 24 hours prior you're going to be a wreck.

It's a big mental game too, definitely learned that in the mil.

Do agree with that. I'd make it an hour.

some guys make it cruise.🥴

I agree with a lot of the advice in this thread, but also think there's some trial and error to figure out what works best for you. Personally, I try to leave the hotel curtains open when I get in the night before the redeye to cut my sleep short a few hours. I get up early and have a big meal, no coffee and avoid the gym. Take it easy, maybe walk around for a little while, then take 3 mg. or less of melatonin just before lunch time and aim for about a 6 hour nap and plan to get up a couple hours before van time, but set my alarm for an hour before van time. That way, if I get a good nap, I'll wake up early and have time for the gym, dinner, and coffee, but if it takes me a few hours to fall asleep, I'll still get good rest. Nap with an eye mask and earplugs, maybe play white noise from the phone if the hotel is noisy. I also bring a thermos (I really like Zojirushi) and try to get coffee downtown before going to the airport, in case there's no airport coffee available by the time we get there.