A pattern I hope to avoid in the future is getting myself into a jetlag-ish loop, where I stay up very late one time and then return to going to bed on time every night but consistently don't fall asleep until 3 or 5 AM, then wake up in the morning but feel very tired and stay in bed for many hours.

If I notice this happening, I've found it helps me to stare at a bright light in the morning.
As I understand it the biological clock adjusts itself when it's light, which signals that it's day, but it does not take the absence of light as a signal that it's night.
So if I understand that correctly then it's logical that going to bed on time does not by itself shift the hours in which my body will sleep.