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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.
If that sounds nuts to you, consider the fact that thin pajamas, plus a sheet and blanket, could crank up your skin temperature to that 90-degree rangeâeven if your room of slumber is only 65 degrees, Someren says.