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Going alone? On a wide body if the middle has 4 or 5 seats, move to an inside aisle seat next to a couple or group of three, respectively. They're more likely to disturb each other to get up for bathroom breaks than you. If you can do this with one seat between, that seat will be one of the last to fill.
I love me some window seats, but on the long haul it sucks to have to wake peeps to go take a piss.
Do get up and walk the plane. Your legs will thank you.
Buy a little sign that sticks on your seat to let the flight attendants know to wake you for food or do not disturb.