Why Do Hot Flashes Happen?
Hot flashes and night sweats are the most common symptoms of perimenopause and menopause, affecting up to 80% of women. They happen when falling estrogen levels affect the brain's temperature control center, making your body overreact to small changes in temperature.
The result: a sudden wave of heat, flushing, sweating, and sometimes a racing heart. At night, these episodes can soak your sheets and repeatedly wake you up.
Lifestyle Steps That Can Help
These won't eliminate hot flashes for most women, but they can reduce how often and how strongly they hit:
- Keep cool: Dress in layers, use a fan, and keep your bedroom cool
- Know your triggers: Alcohol, caffeine, spicy food, and hot drinks are common culprits
- Maintain a healthy weight: Excess body weight is linked to more frequent hot flashes
- Don't smoke: Smoking is associated with more severe symptoms
- Try cognitive behavioral therapy (CBT): CBT has good evidence for reducing how bothersome hot flashes feel
Hormone Therapy
Hormone therapy is the most effective treatment for hot flashes and night sweats. For healthy women who start it before age 60 or within 10 years of menopause, the benefits often outweigh the risks. It comes in several forms, including pills, patches, gels, and sprays.
Non-Hormonal Medications
If you can't or prefer not to use hormones, there are effective options:
- Fezolinetant (Veozah) and elinzanetant (Lynkuet): Newer FDA-approved medications that target the brain pathway behind hot flashes
- Low-dose paroxetine and certain other antidepressants: Can reduce hot flash frequency
- Gabapentin: Sometimes used, especially for night sweats
Each option has its own benefits and side effects, so it's important to choose with a provider.
What About Supplements?
Products like black cohosh and soy isoflavones are popular, but research results are mixed, and supplement quality varies. Let your provider know about anything you're taking.
When to Talk to a Provider
If hot flashes or night sweats are disrupting your sleep, work, or mood, you don't have to just tolerate them. A provider can help you find an approach that fits your health history.
Learn more about provider-guided support here: Heva Hormone Optimization
The Bottom Line
Hot flashes and night sweats are common, but they're also very treatable. Lifestyle changes can help, and both hormonal and non-hormonal medications can bring real relief.