Definitely know the feeling and I fly A LOT. Unfortunately most of the usual recommended tips don't work for me- but I know everyone is different. That's what I've tried:
- Getting a good night sleep beforehand (doesn't make a difference plus, if it's a holiday I am far too excited the night before so can only accomplish this via sleeping tablets)
- Getting a good sleep on the airplane (it's helpful but that yuck feeling you describe still stays with you)
- Not drinking any alcohol (doesn't make a difference to me and is such a terrible waste in my eyes)
- Flying in so called lower altitude cabin pressure planes (total humbug in my personal experience- I can feel zero difference whether it's on the A380, 787 or A350)
- Getting tortured with so called "mood lighting", the biggest non-sense in the history of aircraft design (and frigging annoying if you want to take pictures or read a book)
- Getting forced to fly longhaul in a metal grave where crew forces you to keep the shades closed (that actually makes it worse and is in my opinion only used by crew who prefer to chit chat rather than work)
The things that at least slightly assist for me are:
- Flying up the front, the better the airline the better
- Not to listen to advice aka "Make sure you force yourself awake at your destination to re-set your body clock)- best thing I can do is planning my flights in a way that I can just crash into a comfortable hotel bed after arrival, no matter what time
- If I am unlucky enough to be stuck on one of the cheap seats or have a constantly screaming baby behind me or anything else that keeps me from sleeping on the plane: Knock myself out with a proved mix of Stilnox and alcohol (though I've been found sleep walking through the cabin at the odd occasion so this one is dangerous)
- Melatonin (the American stuff, not the pseud-Melatonin that turns out to be nothing but water that you get in Australian 'homeopathic' products)- not perfect but it does tend to help me a bit if a large time difference is involved and I've already taken it the night before in my 'old' time zone
- An finally, the showers on board (far too) few airlines. Shortly before landing, this is probably only thing that really alleviates the sticky yuckie feeling a little bit