What you should – and shouldn’t – do two hours before you want to sleep

Sleep is as essential to humans as breathing and eating and, ideally, a third of our lives is spent doing it. But for terrible sleepers like me − I was four before I slept through (and with five siblings my parents weren’t novices) − getting the ideal quota can be a challenge. As an adult, I’ve taken to putting my entire head under the pillow, which beats eye masks and earplugs though looks bizarre.