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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.
The No. 1 way to get better sleep: Turn off the technology, especially in the sanctity of your bedroom. Unwind before bedtime. Have a transition period, about 15 to 30 minutes, of technology-free time before you go into your bedroom for sleep.