Hot Flashes and Night Sweats: What Causes Them and What Helps

Updated 2026-10-08 · Holisti Women's Health Editorial Team

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A hot flash can arrive out of nowhere: a rush of heat across the chest and face, a flushed look, sweat, and sometimes a chill afterward. At night, the same thing can soak the sheets and break up sleep. Hot flashes are the symptom most women link with menopause, and they are also the one with the most treatment options.

This page explains what is known, using information from the Office on Women's Health, NCCIH and MedlinePlus. It is not medical advice.

What causes hot flashes during menopause?

Hot flashes are linked to the falling and fluctuating hormone levels of perimenopause and menopause, which seem to affect how the brain controls body temperature. The body reacts as if it is too warm, widening blood vessels near the skin and starting to sweat to cool down. That produces the familiar rush of heat and flushing.

What do night sweats mean?

Night sweats are hot flashes that happen during sleep. In menopause they are common and usually harmless, but they can seriously disrupt sleep. Night sweats that come with fever, weight loss or other new symptoms, or that start long before or after the usual menopause years, should be checked by a doctor, because other conditions can cause them. Our when to see a doctor page lists the warning signs.

What triggers hot flashes?

Common triggers listed by the Office on Women's Health include:

• Spicy foods
• Alcohol
• Caffeine
• Stress
• Being in a hot place

Keeping a simple diary for two weeks can show which triggers matter for you. Note the time, what you ate or drank, your stress level, and how strong each flash was. Here is a made-up example of how a diary might look, so you can copy the format:

After two weeks, patterns often stand out. You may find that one or two triggers matter far more than the rest, which makes changes easier to stick with than cutting out everything at once. Bring the diary to your appointment too, since it helps your doctor judge how much the symptoms are affecting you.

How can you stop a hot flash quickly?

You cannot switch off a hot flash instantly, but you can make it easier to ride out. The Office on Women's Health suggests:

1. Drinking cold water when you feel one start
2. Dressing in layers you can remove
3. Keeping a fan nearby at home and work
4. Taking slow, deep breaths as the flash begins

NCCIH's review also notes that mindfulness training reduced how bothersome hot flashes felt, even when their intensity did not change.

How can you sleep better with night sweats?

You can often sleep better with a few changes to your bedroom and evening routine. Keep the bedroom cool, dark and quiet, use breathable bedding and sleepwear, and keep cold water by the bed. The Office on Women's Health also recommends exercising earlier in the day, skipping caffeine after noon, avoiding big meals, alcohol and smoking before bed, and keeping a regular sleep schedule.

If you still sleep poorly, treating the hot flashes themselves may be the most effective step. Some women keep a change of nightwear and a towel by the bed so they can change quickly and get back to sleep without fully waking up.

Does losing weight help hot flashes?

Losing weight may help. The Office on Women's Health notes that hot flashes can be worse in women with overweight or obesity. Regular physical activity supports weight, sleep and mood at the same time. NCCIH also reports that yoga appeared at least as effective as other exercise for menopause symptoms in a review of 13 studies.

What prescription treatments help hot flashes?

Prescription treatments have the strongest evidence for moderate to severe hot flashes. According to the Office on Women's Health:

The MedlinePlus hormone therapy page is a good place to read more about risks and benefits before your appointment.

Do mind-body therapies help with hot flashes?

Some do, according to NCCIH. Hypnotherapy reduced hot flash frequency in a funded study, and women also reported better sleep. Mindfulness meditation reduced how bothersome hot flashes were. Acupuncture worked better than no treatment but not better than simulated acupuncture. These approaches are generally low risk when done with trained practitioners.

Do supplements help with hot flashes?

The evidence for supplements is weak. NCCIH says phytoestrogens, herbs and other supplements have not been clearly shown to relieve menopausal symptoms. Black cohosh, soy and red clover have inconsistent results, and flaxseed was no better than placebo. Our supplements for menopause guide goes through each one.

If you are looking at the mushroom-based formula Menovelle, read our Menovelle review first. Its official website markets it for hot flashes and night sweats, but we found no strong research on these mushrooms for that purpose.

See the Menovelle official website

How long do hot flashes last?

A single hot flash usually lasts a few minutes. As for how many years they continue, it varies widely. Some women have them for a short time around their last period, while others have them for many years. If they are still affecting your life, it is never too late to ask about treatment.

For a broader look at the menopause transition, see our menopause symptoms guide.

Sources consulted: womenshealth.gov, nccih.nih.gov, medlineplus.gov.