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When the room temperature is too high, you may feel hot and uncomfortable, making it hard to sleep.
When it's too cold, your core body temperature may drop excessively, also reducing the quality of your sleep.
To achieve quality sleep, there is an optimal core body temperature (the internal temperature of the body) that should be reached.
While awake, core body temperature is generally around 37°C, but during sleep, it slightly decreases to help the brain rest.
The ideal room temperature to help achieve this optimal core temperature is around 25°C, or about 20°C during colder winter months.
This leads to a bed environment of roughly 33°C, which helps guide the body toward the perfect core temperature for deep, restful sleep.

As a side note, taking a bath about an hour and a half before bedtime helps bring your core temperature closer to the ideal level by the time you sleep.
This is thanks to the body’s natural temperature regulation, which lowers the temperature after it has been elevated by the bath.
It typically takes 1 to 1.5 hours for your temperature to drop past normal and settle at the optimal level for sleep.
Additionally, taking a bath provides a relaxing effect, so the combination of relaxation and ideal core temperature can greatly enhance your sleep quality.