Managing Hot Flashes and Night Sweats

Hot flashes are one of the most common—and often most disruptive—symptoms of perimenopause. These sudden feelings of intense warmth can strike at any time, and when they happen at night (night sweats), they can seriously impact your sleep quality.

Understanding Hot Flashes

A hot flash typically begins with a sudden sensation of warmth spreading through your upper body and face. You might experience:

Flushing or redness of the skin
Rapid heartbeat
Sweating, especially on your upper body
A chilled feeling as the flash subsides
Anxiety or feelings of dread

Episodes can last from 30 seconds to several minutes, and their frequency varies widely—from a few per week to multiple times per day.

Lifestyle Strategies That Help

Identify Your Triggers

Common hot flash triggers include:

Spicy foods – Capsaicin can trigger vasodilation
Alcohol – Even small amounts can provoke flashes
Caffeine – Try reducing or eliminating coffee and tea
Hot beverages – The temperature itself can be a trigger
Stress – Emotional triggers are very common
Warm environments – Keep your space cool

Dress Strategically

Wear layers you can easily remove
Choose breathable, natural fabrics like cotton and linen
Keep a small fan at your desk or bedside
Use moisture-wicking sleepwear

Create a Cool Sleep Environment

Keep bedroom temperature between 60-67°F (15-19°C)
Use breathable bedding materials
Consider a cooling mattress pad
Keep ice water by your bedside

Mind-Body Techniques

Research shows that certain mind-body practices can reduce hot flash frequency and intensity:

Deep breathing exercises – Slow, paced breathing when a flash begins
Meditation and mindfulness – Regular practice can reduce overall frequency
Yoga – Combines movement, breathing, and stress reduction

When to Seek Medical Help

If lifestyle changes aren’t providing enough relief, talk to your healthcare provider about other options. There are both hormonal and non-hormonal treatments that can help manage severe symptoms.

The Power of Tracking

Keeping a record of your hot flashes—when they occur, potential triggers, and their intensity—can reveal patterns you might otherwise miss. This information is invaluable for making lifestyle adjustments and discussing treatment options with your doctor.