In this guide
Hot flashes are a sudden wave of heat, often with sweating, a racing heart and flushing. At night they can appear as night sweats. They are common in perimenopause, and how long and how strong they are varies between people. This is general information, not a diagnosis.
What you can do during the day
- Wear light layers that you can remove.
- Note when hot flashes happen, then look for patterns.
- Reduce triggers you notice, such as spicy food, caffeine, hot drinks, alcohol and smoking.
- Move regularly and manage stress with short breathing exercises.
- Keep cold water nearby and, if you like, a small fan.
What helps at night
- Keep the bedroom cool and aired.
- Choose cotton or breathable bedding and nightwear.
- Keep a glass of cold water and a spare top by the bed.
- Avoid alcohol and a heavy meal before sleep.
Keep a short diary: date, time, strength from 1 to 10 and what you ate or drank beforehand. After two weeks show it to your doctor, because it makes the conversation and choice of approach easier. In the evening, prepare light nightwear and an extra towel by the bed.
When to talk to a doctor
The NHS says a doctor can help if symptoms affect sleep, work or mood. Also get in touch if sweating began suddenly, comes with fever or weight loss, or if you have chest pain, fainting or a strongly pounding heart. Such signs can have other causes that need checking.
Common questions
Are hot flashes always a sign of perimenopause?
No. Sweating can also come from infections, medicines or thyroid problems. Sudden or strong changes should be checked by a doctor.
How long do hot flashes last?
A single episode usually lasts a few minutes. How long the whole phase lasts differs from person to person.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
