"Use regularity and cool rooms for better sleep After presenting the evidence for sleep's critical role, Walker offers two concrete and immediately actionable recommendations for improving sleep quality. First, "go to bed at the same time, wake up at the same time, no matter whether it's the weekday or the weekend" — because "regularity is king" and it will anchor and improve both the quantity and quality of sleep. Second, keep the bedroom cool: your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate and maintain sleep, so Walker recommends "a bedroom temperature of around 65 degrees" Fahrenheit (18°C) as optimal for most people. These two changes require no equipment or expense and can be implemented tonight. Source: Matt Walker, TED, Sleep is your superpower"