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How to cope with hot flashes during the menopause
Whilst all women experience menopause differently, hot flashes and night sweats are, by far, one of the most common symptoms, with over 70% of women experiencing them at some point.1 These flashes of heat can be uncomfortable, sometimes impacting day-to-day activities, your sleep, and your confidence.
But what are hot flashes, and can you do anything to relieve them? From lifestyle changes to treatments and herbals, there are a few ways you can help manage these symptoms. Keep reading to learn more!
In this article: What are hot flashes? | Why do hot flushes happen? | What are night sweats? | Why do night sweats occur during menopause?
What are hot flashes?
Hot flashes, or ‘menopause sweating’, are vasomotor symptoms that are sudden and intense feelings of heat that can cause sweating, flushing, and palpitations, sometimes making everyday life uncomfortable.2
Usually, the hot sensation starts in your face or chest and spreads throughout the whole body.3 They can also make your skin redden and feel hot to the touch, which is where the term ‘hot flush’ comes from. These sudden heat sensations can last a few seconds to several minutes but sometimes last for almost an hour.4 They can happen multiple times throughout the day and at night, or you might have just one or two a week.
Hot flashes can start a few years before menopause, and you may experience hot flushes after menopause for a few years, too.5,6
Why do hot flashes happen?
Hot flashes are mainly caused by fluctuating hormone levels before, during, and after menopause. Research suggests that decreased oestrogen levels lead to the production of higher amounts of other hormones in response.
This causes your hypothalamus (your body’s thermostat) to become more sensitive to small changes in body temperature and affects its ability to regulate your temperature. When your hypothalamus thinks you’re too warm, it causes a hot flash to try to cool you down.7,8
What are night sweats, and why do they happen during menopause?
Night sweats can happen during menopause without hot flashes during the day. You might wake up drenched in sweat with soaking sheets, and it can be hard to cool off, calm down and get back to sleep.
By interrupting your sleep, night sweats can affect your mood, stress, anxiety, and concentration the following day. They can be so disruptive to your sleep that it’s believed 44% of women in menopause with severe night sweats meet the criteria for chronic insomnia.9
It’s thought that night sweats during menopause result from changes in your oestrogen levels, like hot flushes. During the night, your oestrogen levels are at their lowest, and this decrease stops your body from regulating temperature as it should, resulting in night sweats. Night sweats can stick around after menopause, too, with around 3 in 10 people experiencing night sweats after menopause.10
7 lifestyle changes to help you cope with hot flashes and night sweats
Hot flushes and night sweats can leave you feeling frustrated, especially if they interrupt daily activities or stop you from sleeping well.
There are some lifestyle changes and treatments you can try that can help you manage and cope with hot flashes and night sweats. Here are just 7:
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1. Try CBT
Cognitive behavioural therapy (CBT) is thought to help you deal with hot flushes. In fact, studies have shown that women who feel anxious, stressed or just plain embarrassed about having them tend to experience them more often.11 Learning CBT techniques can help you deal with underlying emotions that could worsen your hot flushes.
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2. Give black cohosh a go
Many women have found that black cohosh can help reduce those ‘I’m so hot I’m actually going to explode’ moments.12 This traditional herbal remedy has actually been used to treat menopause symptoms for decades.13 Scientific evidence is mixed, but it could be worth a try – always check with your GP first, though.
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3. Speak with your GP about medication
HRT and even some antidepressants (yes, really!) can help control your inner thermostat.14 You’ll need an assessment from your GP first, don’t forget to jot down any questions beforehand – the more prepared you are, the better!
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4. Watch your diet
It could be a good idea to cut down on spicy foods, caffeine, smoking and alcohol (sorry!) because these can all be triggers. Eating healthily will also help you maintain a healthy weight too. There’s actually thought to be a link between being overweight and having more frequent hot flushes.15
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5. Embrace natural fabrics
Natural, breathable fibres like cotton and bamboo help keep you cool by drawing moisture away from your body – this is true for bedding and clothes (and is a great excuse to go shopping). Wearing layers is ideal because you can quickly whip a couple off if you’re having a lava moment!
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6. Keep your space cool
Keeping your surroundings at a cooler temperature, where possible, particularly at night, can help you cool down when your flashes occur— having your bedroom between 16 and 18°c may feel cold, but it's perfect for sleeping and cooling you down after those night sweats.16 You could even try taking a cool shower before getting into bed too.
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7. Exercise regularly
Regular, fairly intensive workouts, like walking or dancing, could help reduce the symptoms of hot flashes. It’s thought that exercising boosts blood flow to your skin and brain, which could influence how your body regulates its temperature; however, research is still developing here17. Regardless, you can never go wrong with getting some steps in or dancing around the living room to your favourite artist!
The final say
Hot flashes and night sweats are one of the most common symptoms of the menopause. They can sometimes be uncomfortable, impacting your daily life and sleep quality. While there is no definitive cure, lifestyle changes and some treatments can help you cope with hot flashes or night sweats when they occur.
If you find that hot flashes negatively affect your sleep or daytime activities, always ask your GP for help and advice.
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459071/
2. https://www.uhnm.nhs.uk/media/1470/hot-flushes.pdf
3. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790?p=1
4. https://pubmed.ncbi.nlm.nih.gov/2197954/
5. https://www.bupa.co.uk/newsroom/ourviews/symptoms-menopause-hot-flushes
6. https://pubmed.ncbi.nlm.nih.gov/3852361/
7. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790
8. https://www.hopkinsmedicine.org/health/conditions-and-diseases/introduction-to-menopause
9. https://pubmed.ncbi.nlm.nih.gov/31497577/
10. https://www.bupa.co.uk/newsroom/ourviews/night-sweats-menopause
11. https://pubmed.ncbi.nlm.nih.gov/22336748/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868221/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4029542/
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