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• What are they?

  • Hot flushes (also called hot flashes) and night sweats are the most common symptoms of perimenopause and menopause.

  • They are part of the vasomotor symptoms caused by changes in how the brain regulates body temperature.

  • Up to 80% of women experience them at some point in the menopausal transition.

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• What do they feel like?

  • Sudden wave of heat, often rising through the face, neck and chest.

  • Flushing and sweating, sometimes followed by chills.

  • Can trigger a racing heart, anxiety or irritability.

  • Often worse at night (night sweats), disturbing sleep.

  • May be brief or last several minutes.

  • Frequency ranges from occasional to many times per day or night.

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• When do they happen?

  • Usually begin in perimenopause (the years leading up to the final period).

  • Can continue after menopause – around 1 in 4 women still have flushes in their 60s

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• Why do they occur?

  • Falling and fluctuating oestrogen levels affect the hypothalamus – the “thermostat” in the brain.

  • The brain becomes overly sensitive to small changes in body temperature, triggering blood vessel dilation and sweating to cool down.

  • Risk factors that make flushes more likely or severe include smoking, higher body weight, alcohol intake, and stress.

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• Are they harmful?

  • Flushes themselves are not dangerous.

  • But they can disrupt sleep, affect concentration and mood, and reduce quality of life.

  • Persistent sleep disturbance can increase risks such as fatigue, low mood, and cardiovascular disease.

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• Self-care strategies

  • Dress in light, layered clothing.

  • Keep bedroom cool, try breathable bedding or cooling pillows.

  • Stay hydrated.

  • Limit common triggers: alcohol, caffeine, spicy foods, hot drinks.

  • Regular exercise for overall health and better sleep.

  • Mindfulness, relaxation, or paced breathing may reduce stress-related triggers.

  • Track symptoms and triggers in a journal to notice patterns.

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• Evidence-based non-hormonal options

  • Cognitive behavioural therapy (CBT) or mindfulness programs.

  • Certain non-hormonal prescription medications may help (discuss with your GP).

  • Research supports lifestyle measures such as weight management and stress reduction.

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• Medical treatments

  • Menopause Hormone Therapy (MHT) is the most effective treatment for hot flushes and night sweats.

  • Safe and appropriate for many women when prescribed after individual assessment.

  • Options include estrogen therapy (with added progesterone if you have a uterus).

  • Other prescription treatments are available if MHT is not suitable.

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• Key take-home

  • Hot flushes and night sweats are very common but can be managed.

  • Lifestyle strategies may reduce severity, but MHT remains the gold standard for treatment.

  • If flushes are affecting your sleep, work or daily life, seek advice from a healthcare professional.

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