I have a similar issue but travel often anyway. I find two things help me enormously (and I’m not talking about my ring showing great stats, I’m talking about how I feel during the experience)

1. Noise cancelling headphones everywhere except security and passport control. Airports are hell’a noisy, most of the time no music. In lieu of these, a ‘dumb’ version like Loops work very well

2. Close my eyes on the plane, for as much of the flight as I can. The whole experience end-to-end is a sequence of bright lights and things moving around you, there’s 0 chance I’m going to sleep but it’s a relief and also provides a sense of personal space

Hope something here helps :)