Honestly, I just accept I'm crammed in with a couple of hundred other people & it's gonna be crap.
9 hour overnight flight in April. Row in front was vacant. Another family claimed it as soon as the seatbelt sign went off, reclined fully and were up & down constantly so the seat & my tray were bouncing. Couldn't sleep because elderly lady behind me was up every 15 minutes & used the top of my my seat as a handrail, pulling it down hard to help her up & them letting it go, so it snapped up surprisingly violently. Man behind DH had stretched his long legs out so they came under the seat and into DH's space. Man next to him coughed the entire flight. Overtired babies cried. Lights came on at 3:30am for meal service (no one was hungry).
It's just a rubbish experience we have to endure to get where we're going!