Hot flushes and night sweats: what triggers them and what helps
According to the NHS, hot flushes make your face, neck and chest suddenly feel very hot, often with heavy sweating, palpitations or dizziness; at night they are called night sweats. Common triggers are spicy food, caffeine, hot drinks, smoking, alcohol and stress. Light clothing, a cool bedroom, regular exercise, a healthy weight and cognitive behavioural therapy (CBT) help, and for many women – hormone replacement therapy (HRT), discussed with a doctor.
- According to the NHS, each hot flush episode lasts a few minutes and may come with sweating, palpitations, anxiety or dizziness.
- Menopause symptoms usually last 7 to 9 years, sometimes longer, and can change over time.
- The NHS lists spicy food, caffeine, hot drinks, smoking and alcohol as triggers.
- Cognitive behavioural therapy (CBT) can help you manage hot flushes.
- According to the NHS, HRT is effective for hot flushes and night sweats, with relief coming within days or weeks.
What exactly is a hot flush?
According to the NHS, a hot flush is a sudden feeling of intense heat (for some women – cold) in the face, neck and chest. It may come with heavy sweating, palpitations, anxiety or dizziness. Each episode lasts a few minutes. When it happens at night, it is called a night sweat – and then, according to the NHS, sleep problems can be worse.
Hot flushes are one of the most recognisable symptoms of the perimenopause and menopause, but the NHS stresses that symptoms differ from woman to woman. Ethnic background also plays a role: according to the NHS, women from Black ethnic backgrounds more often have severe and longer-lasting hot flushes.
How long do hot flushes last?
The NHS states that menopause symptoms usually last 7 to 9 years, sometimes longer, and can change over time – hot flushes, for example, may fade and be replaced by low mood or anxiety. The perimenopause ends with the menopause, which is defined as 12 months without a period; the time after that is the postmenopause.
If you are taking hormonal contraception, according to the NHS it may be harder to tell whether you are in the perimenopause or menopause, because it masks the changes in your cycle.
What triggers hot flushes and night sweats?
According to the NHS, there are things that can bring on or worsen hot flushes, which it is a good idea to avoid or limit:
- spicy food
- caffeine and hot drinks
- smoking – the NHS notes that it can make menopause symptoms worse in general
- alcohol – the NHS advises keeping to the recommended limits, because it can affect symptoms
- stress
It is useful to notice when the flushes appear – for example after coffee, a dinner with wine or a stressful day – so you can find your own personal triggers.
What helps with hot flushes without medicines?
The NHS gives specific and simple recommendations:
- wear light layers of clothing and keep your bedroom cool at night
- during a flush – a cool shower, a fan or a cold drink
- reduce stress: relaxation such as yoga, tai chi or meditation
- exercise regularly and keep to a healthy weight
- limit the triggers – spicy food, caffeine, hot drinks, smoking, alcohol
According to the NHS, cognitive behavioural therapy (CBT), a type of talking therapy, can help you manage hot flushes, as well as low mood, anxiety and sleep problems. Before taking herbal supplements or complementary remedies, the NHS recommends talking to a doctor.
When should you consider hormone replacement therapy (HRT)?
According to the NHS, HRT is effective for most symptoms of the perimenopause and menopause, including hot flushes and night sweats, with improvement coming within a few days or weeks. Treatment usually starts with a low dose, which is adjusted, and the first follow-up appointment is around 3 months after starting.
HRT also has risks, which depend on the type, how long you take it and your personal history – the NHS points to a slightly increased risk of breast cancer with combined HRT, and with tablets – a slightly increased risk of blood clots and stroke, which patches and gels do not have. If you are under 60, have symptoms and are not at high risk of breast cancer or blood clots, according to the NHS the benefits are likely to outweigh the risks. The decision is made together with a doctor.
When should you see a doctor?
According to the NHS, see a doctor (non-urgently) if:
- you think you have symptoms of the perimenopause or menopause and want to know what your options are
- you have symptoms such as palpitations
- you still have periods but the bleeding is heavier than before
- you have not had a period for 12 months or more and have any vaginal bleeding – even once, very little, or pinkish-brown spotting; according to the NHS this is usually not serious, but it can sometimes be a sign of cancer, which is easier to treat when found early
The NHS notes that early advice can reduce the effect of symptoms on your health, relationships and work.
Frequently asked questions
Is it normal to feel dizzy or have palpitations during a hot flush?
According to the NHS, hot flushes can come with palpitations, anxiety or dizziness. If the palpitations worry you, the NHS advises discussing them with a doctor.
Can a hot flush feel like cold?
Yes. The NHS describes a hot flush as a sudden feeling in the face, neck and chest that can be very hot or cold.
Will hot flushes stop once my periods stop for good?
Not necessarily. According to the NHS, symptoms usually last 7 to 9 years, sometimes longer, and some, such as joint pain and vaginal dryness, can continue after the menopause.
Sources
- NHS – Symptoms of menopause and perimenopause – last reviewed by the NHS: 19 May 2026
- NHS – Things you can do to help menopause and perimenopause symptoms – last reviewed by the NHS: 19 May 2026
- NHS – Benefits and risks of hormone replacement therapy (HRT) – last reviewed by the NHS: 8 February 2023
Informational article retold in our own words from the sources listed. It does not replace a consultation with a doctor; in an emergency call 112. If you spot an inaccuracy, write to [email protected].