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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 The American Academy of Sleep Medicine suggests âthinking of a bedroom as a cave: It should cool, quiet, and dark.â. 2  Everyoneâs ideal sleeping temperature is different, and whatâs comfortable for you might not be comfortable for someone else. 3  The key is to keep your bedroom at a âthermally neutralâ temperature.