The same proven 3 steps program & diet plan that I've used are detailed in the book "Overcoming Jet Lag" developed by Dr. Charles Ehret & written by Lynne Waller Scanlon in this paperback, which I paid $2.95 or so for back in the 1980's - almost 30 years ago. http://www.people.com/people/archive...087705,00.html - available via Google Books or Amazon - http://www.thecureforjetlag.com (most recently revised in 2008)

Back in those days, it was the good old Sony CD player & headphone, extra batteries and a good book or two, plus assorted magazines & newspapers in the cabin, eye shades & ear plugs - personal IFE was unheard of, with the overhead tube and then, the VCR tapes came along.

As for a mid-June flight SFO-PEK, depending on prevailing wind & the jet stream, as others said, you will not get much complete darkness from the outside - definitely bring sunglasses and/or eye shades to go along with ear plugs or noise cancelling headphones to drown out noises.