My doctor often likes to say that all symptoms are simply your body attempting to tell you something. And it is our job to listen.
Sleep is when our bodies naturally heal and restore themselves, so if something in our body is so uncomfortable as to disrupt our sleep, it is extra important we pay attention to what it is trying to tell us. So, if you’ve come to this article because you have noticed an overheating issue– welcome and congratulations, you’re doing just that.
Now that you’ve recognized a need in your sleep, it is now crucial to define what that need exactly is. Specifically, if you’re a male adult suffering from night sweats, there could be numerous potential causes for your discomfort, as well as appropriate solutions to fit your unique situation.
By making adjustments accordingly, you’ll be able to cultivate your perfect sleeping environment and unlock a full night of deep restorative rest.
Why do men overheat at night?
Several reasons may contribute to your night sweats and overheating.
- You’re anxious or stressed
As we experience before an important deadline or presentation, increased sweating often occurs as a result of anxiety or stress. This is because being anxious activates your nervous system and releases stress-hormones like adrenaline, subsequently fueling your body with energy and raising your body temperature. The vagus nerve, a part of your nervous system that controls bodily functions such as temperature, digestion, and heart rate, is also easily influenced by nervousness.
- Breathing & Oxygen Intake
According to sleep scientists, those who frequently snore, suffer from sleep apnea, or even have allergies may suffer from blocked nasal airways. When nasal and breathing pathways are blocked, even slightly, your body can produce adrenaline, which, as mentioned earlier, can raise body temperature and lead to sweating.
- Aging & Hormones
As the male body gets older, it naturally produces less testosterone. In fact, the Mayo Clinic reports that testosterone levels typically fall by 1 percent per year starting around age 30 or 40. When these levels decline at a faster than average rate, one might be diagnosed with “low T.” Among the many symptoms of low testosterone, one can expect elevated body temperature and sweating at night.
On the flip side, over treatment with hormones and too much of an increase in testosterone levels can expand the tongue, blocking airways and leading to spikes in adrenaline. Resulting symptoms frequently involve night sweats, alongside others. It is therefore imperative you consult with a medical professional before beginning any hormone supplements.
- Nutrition & Obesity
Nutrition may play a role in the severity of one's hot flashes and night sweats. Obesity may often be linked to higher blood sugar levels and cardiovascular disease, which can both contribute to night sweats. Additionally, consuming certain substances can induce the effects of this condition. Eating spicy foods can naturally increase body heat, and sleeping off the effects of drinking alcohol before bed can lead to an increase in body temperature.
- Undiagnosed health conditions
If none of these options seem to appropriately address your situation, or your night sweats have been brought on suddenly, you may want to consider visiting a doctor or specialist for further guidance.
Your brain and your body need to drop their core temperature by about two or three degrees Fahrenheit to initiate good sleep.
Dr. Matthew Walker
7 hot tips to stop sweating in the night
If you have any of these conditions, you may unfortunately experience night sweats and overheating. However, by adjusting your environment with these simple, effective methods, you’ll be making important improvements that will help you truly achieve your best sleep.
- Turn the AC lower than you’d think.
Bryte sleep scientist Dr. Matthew Walker says that the optimal temperature to sleep is 65º Fahrenheit (18.3º Celcius). Other sources provide an ideal range from 60-67º F. “And the reason is that your brain and your body need to drop their core temperature by about two or three degrees Fahrenheit to initiate good sleep.” This is especially important in hot weather seasons– low body temperature not only relieves sweating but also improves deep sleep.
- Hydrate correctly.
Staying hydrated throughout the day can reduce sweating rates and improve your body’s thermoregulation, or the ability for your body to maintain its core internal temperature by balancing heat gain and loss. Instead of chugging large amounts of water right before bedtime, consider setting a schedule with hydration times throughout the day, with slightly more of your intake being consumed in the first half of the day. The National Academies of Science, Engineering, and Medicine suggests that men drink about 15.5 cups (3.7 liters) and women 11.5 (2.7 liters) of fluids per day.
- Open up the airflow in your room.
In hot environments, your body sweats to lose heat through the evaporation of this moisture but can create humid, warm air around your skin without the presence of a breeze. Opening windows in the evening or running a fan nearby can replace this hot air with cooler, drier air that allows for more evaporation.
- Relax before bed.
Reduce your stress and anxiety before bed with Harvard-approved tricks such as reading, listening to music, deep breathing, or taking a hot bath. If possible, avoid using electronic devices, as the light can trick your brain into thinking it’s daytime.
- Invest in a temperature-controlled bed.
If your environment makes it hard to make these adjustments or none have worked in the past, you perhaps can consider investing in a more permanent, effective solution. The Restorative Bed™ by Bryte features the individual ability of the sleeper to set their desired bed temperature– from before bed, throughout the night, and the morning. By cooling the sleeper’s body directly, this investment can be both more efficient and cost-effective for the whole house HVAC.
- Lighten up your bedroom attire.
Avoid heavy, layered pajamas that can cause discomfort when sweating and opt for breathable, light cotton sleepwear. Sleeping naked is also recommended, as it’s scientifically proven to help cool your body temperature throughout the evening.
- Take a shower before bed.
According to Dr. Matthew Walker’s bestselling book Why We Sleep, taking warm showers or baths before bed can naturally relax your muscles before bed. This also increases your circulation, drawing inner warmth away from your core and to your extremities. The resulting drop in your core temperature after thereafter may help you feel sleepy and give you a lasting, cooler body temperature throughout the night.
As the hot weather of summer persists, we’ll continue to explore overheating, treatments for night sweats and other advice for you to optimize sleep. For more tips and advice on how to truly unlock your best sleep, join our email list below and follow us on Instagram, Twitter, Linkedin, and Facebook.