I’m a sleep doctor. Here’s everything I do to get a good night’s sleep.

Written by Krystin Arneson
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I’m a sleep doctor. Here’s everything I do to get a good night’s sleep.

We’re going to level with you: Better sleep doesn’t come from a miracle product. It comes down to a solid routine — but yes, having sheets, pajamas, and pillows that match your sleep preferences will definitely help things along.
And who knows how to get a good night’s sleep than someone who makes the pursuit of excellent ZZZs their life’s work? Saema Tahir, M.D., a board certified sleep medicine physician and board certified pulmonologist, shares the bedtime staples she uses to get her 40 winks every night.

Expert Credibility

Dr. Saema Tahir, board certified sleep medicine physician and board certified pulmonologist

  • Nearly 20 years of experience

  • Specializes in: Sleep medicine, pulmonary disease, and critical care medicine 

  • Dr. Tahir is a quadruple board-certified physician specializing in pulmonary disease, critical care medicine, and sleep medicine. Her work centers on patient communication, trust, and a holistic approach to care, with tailored treatment plans that consider physical, social, and psychological factors.

Dr. Tahir’s sleep essentials at a glance:

Best organic sheets for sensitive sleepers:Signature Hemmed Sheet Set, $299 at Boll and Branch

$299 Boll and Branch

Best pajamas for temperature regulation:Arid Blayne Women’s Collection, from $88 at Arid Blayne

$88 Arid Blayne

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Signature Hemmed Sheet Set, $299 at Boll and Branch

“We know the ideal bedroom temperature is about 67 to 69 degrees, and that's not just about adjusting the thermostat. It's what's up against your skin,” Dr. Tahir says. 

“Because I have asthma and allergies, I need very breathable, organic, simple, no blended fabric materials because those flare all of my asthma and then I'm up all night unable to breathe.

“The bed sheets I've been using for the past few years are cotton sheets from Boll and Branch. My husband and I love these sheets. They're really good for my breathing because they’re organic, 100% cotton.

“I found that so many materials are blended now. For people who are very sensitive to materials, you really need to find a pure fabric for the most part.

They’re also a smart pick if you’re a hot sleeper, as Dr. Tahir says, “they're thin, so you're not overheating and sweating at night, which is a common cause of sleep disruption. 

“And they come in nice, neutral colors—they're very simple. I like a very clean palette when I'm going into my room at the end of the day. I have alarms in the ICU, kids at home. You're just always on the go, so I like a clean, quiet, calm palette at night.”

Quick Take 

Best organic sheets for sensitive sleepers: “The bed sheets I’ve been using for the past few years are cotton sheets from Boll & Branch,” Dr. Tahir says. “My husband and I love these sheets. They’re really good for my breathing because they’re organic, 100% cotton.”

$299 at Boll and Branch

Arid Blayne Women’s Collection, from $88 at Arid Blayne

“I was recently introduced to this new pajama brand called Arid Blayne,” Dr. Tahir says. You can mix and match to create a set or buy tops and bottoms individually. 

“They’re targeted to help with heat dissipation. They help with night sweats and temperature regulation at night. I tell everyone about them because they're super comfortable.

“But, it’s not just about comfort. I need to be able to breathe in them in terms of not sweating, so I need them to be lightweight. I don't like thick fabric. I don't care what season it is. I want it to feel like it's literally just a part of my skin. I can tell you that these pajamas are the only ones I’ve found that actually feel like they're just a light extra layer of my skin.

“I love them. They really truly help with heat dissipation. You do not sweat.

“I've washed my few pairs that I’ve had for three or four months way too many times, and they hold up well. That's another thing when you're investing in a good pair of pajamas. I want them to hold up because quality really matters, too.

“When you take them out of the dryer, they're not all wrinkled,” Dr. Tahir says. “They look like a nice fresh pair of pajamas. You probably don’t even have to wash them that often, especially because you’re not sweating in them. I just do it because the reality is in the morning when I’m getting the kids ready, I’m spilling stuff all over myself and that’s the brutal honest truth,” 

Mix and Match Pajama Sets

Lasso Pants, $125
Henley Shirt, $115
Crop Tee, $98
Chill Shorts, $98
Scoop Tank, $88

Quick Take

Best pajamas for temperature regulation: “They’re targeted to help with heat dissipation,” Dr. Tahir says. “They help with night sweats and temperature regulation at night. I tell everyone about them because they're super comfortable.”

from $88 at Arid Blayne

Expert Spotlight

Saema Tahir, M.D is a mother, wife, and passionate physician. She practices with  integrity and puts patient communication at the forefront. For Dr. Tahir, best care involves  trust on top of a true holistic approach. This means tailored assessments and treatment  plans that involve a comprehensive physical, social and psychological evaluation.  

Dr. Tahir is a quadruple board certified physician who specializes in Pulmonary Disease,  Critical Care Medicine and Sleep Medicine. After graduating from Ross Medical School,  Dr. Tahir completed her Internal Medicine Residency at Case Western Reserve University  at MetroHealth Medical Center. She then embarked on four years of specialty training—completing a fellowship in Sleep Medicine at Temple University Hospital and Pulmonary  and Critical Care Medicine at Drexel University Hahnemann Medical Center. 

Post training, Dr. Tahir moved to New York City at the height of the COVID-19 Pandemic  and spent two years working in an Intensive Care Unit. During this time, she solidified  her passion and commitment for her craft, having guided families and their loved ones  through that harrowing time.  

When the city started to return to normal Dr. Tahir delved deeper into her passion for  Sleep and Pulmonary Medicine. 

In her free time, Dr. Tahir enjoys experiencing all that the city has to give with her husband  and two young children. She loves fitness and traveling the world.

FAQs

“I have a lot of different favorite tools, but what I really believe in is consistency and routine,” says Dr. Tahir. The right products can help, but the real foundation is creating a routine your body can recognize night after night so it’s ready to reset and get some rest.

“We know that people who adhere to a nice, consistent bedtime routine tend to have better quality of sleep,” Dr. Tahir says. That means better rest starts before your head hits the pillow because your body is getting into the sleep mindset.

“We know the ideal bedroom temperature is about 67 to 69 degrees,” Dr. Tahir says. “And that’s not just turning the thermostat. It’s what’s up against your skin.” A cooler sleep environment helps your body settle in for the night, so creating a room that is cool and sleeping with breathable sheets and lightweight pajamas can make a huge difference when it comes to falling and staying asleep. 

“When I’m at home, there’s two things I really need: I need good pajamas and good sheets, ” Dr. Tahir says. Those staples help create a calm, temperature-regulated setup that’s personalized to your own needs so you can get better rest.

If These Walls Could Talk” operates independently and exercises sole editorial discretion in all content decisions. While certain brands, products, or services referenced may have current or prior relationships with our affiliated marketing agency, such relationships do not influence our editorial content. We disclaim any liability for conflicts of interest, omissions, or outcomes arising from reliance on our content. All information is provided for general informational purposes only and should not be relied upon as professional or individualized advice.

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