Sounds like what happens to me when i fly halfway around the world or get an anxiety attack. What works for me to reset the body clock is get up with the sun no matter what and go for an hour walk in the bright light. Eat a good, big breakfast with protein, lots of fiber, and fruit. Stay in bright light as much as possible and stay active. No caffeine after about 11am, period, no matter how tired. Medium or light lunch. Stay active all day doing stuff. No alcohol or spicy food at all. Maybe an herbal or chamomile tea in the afternoon.
light dinner and no eating after 8 pm. Ginger with meal can help digestion and help relax. Read a boring book on paper, not tablet, phone, etc. Melatonin if that works . It never did for me. Lie down for sleep. If after 15- 20 minutes, pull out the book again. Next morning, up with the sun doing the same routine. Usually takes 2-3 days to reset the body clock with light and routine.
best of luck.