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Although the other answer provided some general tips about sleep hygiene and noted that melatonin might be helpful, your question actually touches on an aspect of circadian biology that has been very well worked out, and a more specific answer is available.

The other answer mentioned melatonin. Administered exogenously, this is indeed another Zeitgeber, although much less powerful than light. Melatonin also has a phase response curve that turns out to be basically 180º shifted relative to the light PRC. That is, if the optimal timing for light to phase advance is around 2 hours prior to the habitual wake time, the optimal timing for melatonin administration will be 12 hours prior to that. For most people that corresponds to 4-6 hours prior to their habitual bedtime.

Although the other answer provided some general tips about sleep hygiene and noted that melatonin might be helpful, your question actually touches on an aspect of circadian biology that has been very well worked out, and a more specific answer is available.

The other answer mentioned melatonin. Administered exogenously, this is indeed another Zeitgeber, although much less powerful than light. Melatonin also has a phase response curve that turns out to be basically 180º shifted relative to the light PRC. That is, if the optimal timing for light to phase advance is around 2 hours prior to the habitual wake time, the optimal timing for melatonin administration will be 12 hours prior to that. For most people that corresponds to 4-6 hours prior to their habitual bedtime.

Practically, a good tip is: for two days prior to leaving, set your alarm an hour early and exposure yourself to bright light (either broad-spectrum sunlight or blue light from a lightbox) for 30-45 min immediately upon waking. Each day’s exposure can be expected to achieve a 1-1.5 hour phase advance, and this protocol can be remarkably effective for mitigating the jet lag on the following day when you need to get up 3 hours prior to your habitual wake time.

Practically, a good tip is: for two days prior to leaving, set your alarm an hour early and expose yourself to bright light (either broad-spectrum sunlight or blue light from a lightbox) for 30-45 min immediately upon waking. Each day’s exposure can be expected to achieve a 1-1.5 hour phase advance, and this protocol can be remarkably effective for mitigating the jet lag on the following day when you need to get up 3 hours prior to your habitual wake time.