One minute, you’re fine. The next, you’re on fire.
Your face flushes, your skin prickles, and sweat breaks out like a heatwave from within.
It feels sudden, intense, and impossible to control.
That’s a hot flash—one of the most common (and disruptive) symptoms of perimenopause and menopause.
In this article, you’ll learn:
- What hot flashes really are and why they happen
- How long they last—and why they affect some women more than others
- 7 practical ways to reduce their frequency, intensity, and impact
What Are Hot Flashes, Exactly?
A hot flash is a sudden feeling of heat, often in the face, neck, or chest, accompanied by:
- Sweating
- Flushed or blotchy skin.
- Rapid heartbeat
- Anxiety or a “rushed” feeling
- Chills afterwards
When they happen at night (and disrupt sleep), they’re called night sweats.
According to the North American Menopause Society, 75–85% of women experience hot flashes during the menopause transition—some for as long as 10 years.
Why Do Hot Flashes Happen?
It all comes back to estrogen.
During perimenopause, estrogen levels fluctuate unpredictably. This affects the hypothalamus—the part of your brain that regulates body temperature.
The process looks like this:
- Estrogen drops
- Your hypothalamus misreads your body temperature as too high.
- It triggers a “cool down” response—dilated blood vessels, sweating, heart racin.g
- Cue: HOT FLASH
This internal thermostat dysfunction is also why hot flashes can feel random—they’re not tied to external temperature.
When Do Hot Flashes Start, and How Long Do They Last?
Most women begin experiencing hot flashes in perimenopause—even while periods are still regular.
| Phase | Hot Flash Likelihood |
| Early Perimenopause | Mild, occasional flashes or flushing |
| Mid-Late Perimenopause | More intense, frequent episodes |
| Menopause | May persist for 2–7 years or more |
| Postmenopause | Typically fade, but 10–20% continue to experience them long-term |
Duration varies by person, but the average hot flash lasts 1–5 minutes. Some experience them up to 20+ times a day—or just once in a while.
Expert Insight
“Hot flashes are a neurological event triggered by hormonal shifts. They’re not just ‘inconvenient’—they impact sleep, work, and emotional well-being.”
— Dr. Stephanie Faubion, Medical Director, North American Menopause Society
What Makes Hot Flashes Worse?
Certain triggers can intensify hot flashes or make them more frequent, including:
- Stress or anxiety
- Caffeine or alcohol
- Spicy food
- Hot beverages
- Tight clothing
- Lack of sleep
- Smoking
- Overheating in bed or during workouts
Keeping a symptom journal can help identify your unique flash factors.
7 Ways to Reduce Hot Flashes Naturally
You don’t have to suffer in silence or sleep on towels.
Here are evidence-based ways to manage and reduce hot flashes during perimenopause:
1. Dress in Light Layers
Choose breathable, moisture-wicking fabrics—especially at night.
✅ Cotton or bamboo PJs
✅ Easy-to-remove cardigans or shawls
✅ Cooling sheets or mattress pad
✅ Fan or AC set to ~65°F
2. Lower Stress Daily
Stress = more cortisol = more heat sensitivity and flash triggers. Try:
✅ Breathwork (4-7-8 method)
✅ Yoga or tai chi
✅ Guided meditations
✅ Laughter—seriously, it reduces vasomotor reactivity
3. Support Your Hormones with Nutrition
What you eat can regulate (or aggravate) hot flashes.
✅ Increase: flaxseed, soy, leafy greens, berries, fermented foods
✅ Reduce sugar, alcohol, spicy food, and processed carbs
✅ Stay hydrated—dehydration worsens flashes and headaches
Some women benefit from phytoestrogens (plant compounds that mimic estrogen), found in soy and legumes.
4. Try Natural Remedies (Carefully)
Botanical support may help, especially for mild to moderate symptoms:
- Black cohosh – may reduce the frequency (short-term)
- Maca root – energy and hormonal support
- Evening primrose oil – mixed evidence, but popular
- Magnesium – helps with temperature regulation and sleep.
Always consult a provider before starting herbal remedies, especially if on medication.
5. Build Muscle & Move
Exercise reduces hot flash intensity and improves circulation.
✅ Walk 30 min/day
✅ Strength train 2–3x/week
✅ Avoid overheating during workouts (fan, light clothing, water)
6. Optimize Sleep (Especially for Night Sweats)
Night sweats can sabotage your rest, mood, and energy. Try: ✅ Cooling pajamas and breathable bedding
✅ Magnesium glycinate or calming teas before bed
✅ Reducing caffeine and alcohol in the evening
7. Consider HRT or Medical Options
If hot flashes are severe, you’re not weak or need support. Options include:
- Hormone Replacement Therapy (HRT)
- Non-hormonal meds like SSRIs, SNRIs, or clonidine
- Gabapentin (originally for nerve pain, helps with night sweats)
A menopause-literate provider can help guide your decision based on symptoms, risk factors, and goals.
What NOT to Do
🚫 Ignore them and “tough it out”
🚫 Assume there’s nothing that can help
🚫 Use quick-fix supplements without support
🚫 Layer on clothes at night, thinking it’ll pass
Hot flashes are real—and there are real solutions.
Real-Life Story
“I’d wake up drenched multiple times a night. I stopped drinking wine, switched to cooling sheets, and started walking every morning. The change was slow, but after a few weeks, my flashes went from 6+ a day to maybe 1 or 2. Game changer.”
— Natalie, 47
Myth vs Reality
| Myth | Reality |
| “Only older women get hot flashes.” | They often begin in your early 40s during perimenopause. |
| “They’ll go away quickly.” | Some last 5–10 years without treatment. |
| “You just have to deal with them.” | Lifestyle, herbs, and medical support can make a big difference. |
What You Can Do Next
You don’t have to power through another overheated meeting, night, or meltdown.
Hot flashes are a biological response, not a personal failure—and you have real options.
Start by tracking what’s happening, identifying triggers, and exploring the support your body needs in this new phase.
Sources
North American Menopause Society
PubMed – Exercise and Vasomotor Symptoms
Anna Haotanto is the Founder of Zora Health and a passionate advocate for women’s empowerment. Anna’s personal experiences with egg-freezing, PCOS, perimenopause and the challenges of fertility have fueled her mission to provide high-quality information, financing, and support to help women and couples navigate their fertility journeys with confidence. She is also recognised for her achievements in finance, entrepreneurship, and women’s empowerment, and has been featured in various media outlets. You can also follow her on Linkedin or Instagram.
