ST: When you’re not getting quality sleep, the brain and body move into survival mode and away from healing mode. In the short term, emotional regulation collapses and manifests as anxiety, delayed reaction time, memory impairment, irritability and overwhelming stress. Decision-making worsens, motivation drops, pain sensitivity increases, and the immune system weakens. The nervous system essentially burns out.

In the long term, chronic poor sleep quietly rewires health and increases the risk of depression, anxiety disorders, burnout, obesity, diabetes, heart disease, chronic pain, cognitive decline, and dementia. Hormones become disregulated, inflammation stays elevated, and the brain loses its ability to adapt and recover. Relationships strain, work performance declines, and life becomes harder to manage in every aspect. 

AB: Shifting gears to talk about one of the common causes of impaired sleep: night sweats. What causes them? 

ST: Night sweats are a sign that the body’s temperature, hormones, or nervous system regulation is being disrupted during sleep. The main causes include hormonal changes (perimenopause, menopause, postpartum, thyroid disorders), sleep disorders (sleep apnea), anxiety and overactive nervous system (chronic stress, PTSD, hyper-arousal, panic disorders), medications (antidepressants, steroids, hormones), infections (viruses, bacterial infections), hypoglycemia, and environmental triggers (alcohol, heavy metals, acid reflux, too warm of a sleeping environment from bedding or clothes). 

AB: How likely is it that a person will experience night sweats in their lifetime? 

ST: There is actually medical data on this. About 40% of adults experience night sweats in a given month and the prevalence over a lifetime is much higher: expected around 50%. The number is highest amongst menopausal women, around 80%. 

AB: And do you recommend cooling pajamas to alleviate night sweats or improve ones sleep? 

ST: Yes – and not only to people who have night sweats, but to everyone. The ideal temperature for sleep is around 60-67 F. Skin cooling is key in regulating body temperature. Wearing heavy, synthetic fabrics and tight clothing can trap body heat. When the body is too warm, sleep is disrupted, lighter and not restorative. People often experience multiple awakenings, insomnia and worsening of anxiety and hot flashes when overheated. Cooling pajamas are a simple tool to reduce night sweats, support deeper sleep, and help the nervous system stay calm overnight.

Follow Dr. Tahir on Instagram at @nycsleepdoctor for more helpful tips on sleep health.