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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.
Here are a dozen tips to help you get a better night's sleep: 1  Caffeine is a stimulant and should be stopped four to six hours before bedtime. 2  Caffeine is in coffee, soda, iced tea, chocolate, and various over-the-counter medications.