I take that flight every month -- it's fantastic if you can spare "losing" the day! Generally, the crews are either senior or newbies and very good. Lots of regulars on this flight.

The trick is to avoid sleeping/napping at all -- watch movies, read, talk, eat, whatever you need to do. Then upon arrival you'll get to your hotel by 11PM and have a good night sleep. Jetlag effect is very much minimized for your stay. In C, yes, you get a full breakfast and dinner before landing. In Y, it's a hot breakfast and a mushy sandwich and crisps before landing. I rarely upgrade the flight since the exit rows are spacious on the 763 and flight is relatively short if it catches the right winds. Outbounds on Sunday and Monday tend to fill the front cabin with fare-paying business passengers, so upgrades are often hard to come by anyway.

This flight is so helpful on jetlag, when I'm flying from the West Coast or Colorado/Texas, I'll often overnight in DC just to take this flight. Love it!