Alcohol and jet lag, the honest maths from someone who tested it

Fifteen years. I did the experiment on myself in year eight. Two drinks on arrival: fell asleep fast, woke at 03:00, day ruined. Zero drinks: slept the block, felt human. Alcohol at altitude and across time zones fragments the second half of sleep. Most long career crew drift to one at dinner or none. Not preaching, just the data from one body.