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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.
Often, insomnia (no matter what the cause) can be improved by better sleep habits. Tips for better sleep include the following: 1  Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.  Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.