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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.
âTemperature regulation is a tricky thing,â Someren says. Thatâs a lot of bedroom science, but hereâs the bottom line: keeping your head nice and cool is conducive to good sleep. To achieve that, set your thermostat somewhere around 65 degrees, research suggests. And layer up until you feel the Sandman creep closer.