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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.
A mug of caffeinated tea can keep you up at night, but many herbal varieties have sleep-inducing ingredients. Drinking a tea made from lemon balm (an herb in the mint family) four times a day may help you sleep better, and chamomile tea is a classic sleep aid.