Hot Flushes and Night Sweats
If you’re experiencing hot flushes, night sweats, or any of the other changes that come with perimenopause to menopause transition, you’re not imagining it your body is recalibrating. When you understand the science, you can start to manage your symptoms with more confidence.
Hot Flushes
What they are:
Hot flushes are sudden, intense waves of heat that rise through the body, often beginning in the chest or face, and lasting from a few seconds to several minutes. They’re one of the most recognised symptoms of the perimenopause to menopause transition, caused by changes in the body’s thermoregulation as hormone levels fluctuate. Oestrogen plays a key role in how the brain regulates temperature, and as levels shift, your internal “thermostat” becomes more sensitive. Even small changes in body temperature can trigger a heat‑dissipation response; vasodilation, sweating, and that familiar rush of heat.
What they can feel like:
A sudden surge of heat
Flushing of the face, neck, or chest
Rapid heartbeat
Sweating
Chills afterwards as your body cools down
Many people find that identifying personal triggers such as caffeine, alcohol, stress, or spicy foods can help. Breathwork to calm the nervous system, wearing breathable layers, regular movement, and evidence‑based lifestyle strategies that support hormonal shifts can all make a meaningful difference.
Night Sweats
Night sweats are episodes of excessive sweating during sleep, sometimes intense enough to soak clothing or bedding. They stem from the same thermoregulation changes that cause hot flushes, but can feel more disruptive because they interrupt rest and recovery. Hormonal fluctuations affect the hypothalamus, which is the part of the brain responsible for temperature control - making the body more reactive to small temperature changes during the night. Stress, the sleep environment, and certain foods or drinks can also amplify symptoms.
Night sweats often involve waking up hot, sweaty, or drenched, followed by chills once the sweating stops. They can make it difficult to fall back asleep and may lead to next‑day fatigue. Creating a cooler sleep environment with breathable bedding, adjusting room temperature, reducing evening stimulants, supporting nervous system regulation, and maintaining consistent sleep routines can all help. Evidence‑based lifestyle strategies tailored to your symptoms can also provide relief.
Want to understand your Symptoms more deeply?
If you’d like to learn more about your perimenopause to menopause transition, including what’s happening in your body, why symptoms show up, and practical tools to help you manage them — We’d love to support you. You can get in touch directly, or join one of our Group Programmes, where we explore the science, the symptoms, and the strategies that genuinely help you feel more in control.