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1 Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F.  Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.
'The more disturbed your sleep-perhaps by being too hot or too cold-the more likely you are to wake during dreaming sleep, which means you'll remember your dreams,' he adds. Experts recommend having your bedroom at around 18c.