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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.
1 Setting your thermostat to around 65Âº will help your body get to that temperature faster, which will let you fall asleep faster, and sleep better. 2  This is why exercising or eating a large meal close to bedtime disrupts your sleep: both activities raise your bodyâs core temperature.