Apologies, RevMan2 - but I described exactly how I was coping as pilot.
My only other advice, maybe applies to business travelers.
Sleep the entire flight, from takeoff to landing.
I can sleep anywhere on a plane. Just give me 2 or 3 glasses of red wine.
That is in case you have to "function" upon arrival.
xxx
That is what I did when flying as passenger.
My interest for in-flight magazines, or movies is absolutely nil.
And often woke-up with the firm "touchdown" on arrival.
xxx
Happy contrails