My understanding is that particular trick dates back to the Native Americans at a minimum.
I can't use the water trick day in and day out, because I get habituated to it and end up sleeping through my bathroom visit.
I also have to be careful about how much I drink; too much and the bathroom visit happens in the middle of the night and back to sleep I go. But 10-12 oz consumed rapidly within 10 minutes before my head hits the pillow seems to be the sweet spot.
Decide what time you want to wake up, locally, in the new time zone. 16 hours before that time, stop eating and sleeping. If possible, try to arrange to fall asleep by 8-6 hours before that time, for a normal night's rest.
When you wake up the next day, you will be famished. Eat a large, filling breakfast. Supposedly the hunger/full cycle has an impact on the body's circadian rhythms, and fasting followed by eating is an especially good way to reset the clock to think "morning" is when you woke up and ate. I read some evolutionary-biology hypothesis that starvation was a larger threat to ancient mankind than sleep deprivation, such that when an individual becomes extremely hungry, the body clock pauses to favor alertness, and then can be switched back on with a large meal.
However it works, it's worked well for me when I needed to travel long distances (compared to previous trips where I did not).
I totally believe that a similar technique could work on a daily basis to help 'anchor' your sleep to the desired time.
Maybe it's just because I'm not a breakfast eater. Oh well!
Also, it helped me enormously to seriously clean up the area where I slept. Wash everything, look for hidden mold issues, etc. I am super sensitive to such things. But, also, I have given that advice to several other people who tried it, all with good results. I think it is an oft overlooked issue.
Best of luck!
Also, melatonin gives me depressive episodes. My brain chemicals just aren't a fan of this guy's methods :(
For example, the "NatureBright Per3 Deluxe Wake Up Light" recommended in the 2012 update is no longer available on Amazon.
I've been using a NatureBright SunTouch Plus for a couple years, and it's good, but not particularly convenient to sit in front of for half an hour a day. The glasses are expensive, but would be great if they work. (And most of the reviews I was able to find were positive.)
I guess the lesson here is to play with various food compositions and schedules, and see which one works for you.
I'm just saying that for some people, you may want to first try out the general tips from sleep experts. Do that seriously for a good while (I think it took me several months). Then you can try more advanced stuff.
He mentioned DSPS. I have it too, and there's research on it. Check out http://www.circadiansleepdisorders.org/. Light therapy seems to work best. Especially wearing glasses that filter out blue light at night.