I just shoot for exit rows. Upgrades don't happen for me but who knows? Maybe one day I'll get that wonderful surprise.
I find sleep in an upright position, regardless of what sort of headgear I bring with me, to be extremely difficult and it only happens rarely and not on purpose. I have pills to help with this but even then sometimes I cannot make it happen and now I am just groggy AF and also not sleeping.
Travel, even in my own lifetime, used to be enjoyable. Maybe it was just because I hadn't done that much of it up to that point in my life and was still excited about the unknown. These days I loathe it. Airports are basically the worst place to be.