too much thought, not enough preparation?
Key things to have: lots of foam earplugs (to have spares) with Bose QC2 headphones (much preferred over the newer QC3s) - you need to use both - and an eyeshade that keeps the light out and isn't right against your eyes so REM (google rapid eye movement) is possible. Don't over think things, but set watch immediately to local arrival time.
Most times you will be tired anyhow due to anything and everything that happens before you leave and, let's face it, most people are probably sleep deprived on their best day. East coast to transit point (wherever that may be) just sleep. Get on the next plane (for the long flight leg) taking a couple of extra water bottles with you (even in C or F), have a drink or two (booze, not the water), have dinner, watch a movie and then sleep a bunch more. If you wake up and still have 4 - 6 hours left you have probably already reset to 'Asia time' - if you sleep a lot more you had one or two too many and you just slept in - in that case you deserve an early night when you arrive anyway. Thinking about sleep is probably the worst to mess it up.
I think it is easily possible to go from East Coast to Southeast Asia for a long weekend (12 hour time difference) and it not impact anything - I actually probably get more sleep than a long weekend at home.