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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.
8. Lower the temperature of your bedroom before you climb into bed, says Wang-Cheng. Lower temperatures signal your body that itâs time to sleep, and they make hot flashes less disruptive. If your bed partner objects, just tell him to bundle up. A hot bath also helps you lower your bodyâs temperature.