There’s a reason sleeping feels so much better when you can snuggle in a pile of blankets: sleep is easier when it’s cold. In fact, experts suggest keeping bedrooms at 70 degrees Fahrenheit or cooler at night, ideally between 60 and 68. Cooler temperatures can help the body produce melatonin, leading to an easier time getting to sleep.
If there’s no easy way to change the physical temperature of your bedroom, consider taking a warm shower before bed to raise your body temperature slightly. When you get out, your internal temperature will experience a sizable decrease, similar to the natural drop that occurs as the brain drifts off to sleep.