I hate to say it, but I think that Songhua Ni's advice—sleep as much as you can, and walk around a bit—is going to work much better for front-of-the-plane flat-bed-seat people like him than it is for the rest of us.
I recently had the pleasure of New York-Doha round-trip on Qatar, bumped up to the front, and it made an immense difference in my sleep, especially the quality of it.
Otherwise, my best advice, based mostly on trans-Atlantic travel, is get on the plane to Europe tired, sleep as soon as you can (even ignoring the meal) so that you wake up in Europe on European morning, after a night's sleep. And plan only a light day and an early night the first night. Going westbound I try to stay awake, so that my late afternoon arrival allows me to get to sleep right after supper and wake up again on U.S. time.
But, as with all jet lag solutions...it's individual. My wife has more trouble sleeping on planes, and takes longer to adjust.