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Hot flashes and night sweats

What helps hot flashes at night?

Short answer

What helps hot flashes at night is mostly keeping both your body and your bed cool.

Try a cooler bedroom, light layers and fewer evening triggers like alcohol and spicy food.

Cool the bed and the room first

These changes cost little and work at the moment the heat arrives:

  • Lower the bedroom temperature and use a fan.
  • Sleep in light, breathable fabrics such as cotton or moisture-wicking sleepwear.
  • Layer your covers so you can push one off in seconds.
  • Keep a glass of cold water and a spare set of pajamas by the bed.

Look at your evenings

Alcohol, caffeine, spicy food and hot drinks are common triggers, and having them late in the day can mean a hotter night. A warm shower right before bed or a heavy dinner can do the same. Try changing one thing at a time for a week, so you know what made the difference.

Poor sleep and hot flashes feed each other, so it helps to treat the whole routine. See our page on menopause and sleep for the wider picture.

What research says about other options

The Menopause Society recommends cognitive behavioral therapy and clinical hypnosis as nonhormone options with good evidence for hot flashes. Some women also try botanicals such as black cohosh, soy isoflavones, red clover or sage leaf. Studies on these are mixed, and women report different results.

Your doctor can also talk through prescription choices, including hormone therapy and fezolinetant, and whether they fit your health history.

When to talk to a doctor

See a doctor if hot flashes are waking you most nights, if tiredness is affecting your days, or if sweats come with fever or weight loss.

A simple plan for this week

Pick three changes and keep them for seven nights: a cooler room, lighter sleepwear and no alcohol after dinner. Write down how many times you woke up. If the number drops, you have your answer. If it does not, bring the notes to your doctor, which makes the visit much more useful.

Sources

Related questions

  • Why are hot flashes worse at night?

    Hot flashes feel worse at night because falling estrogen narrows the body's comfortable temperature range. A warm bed and heavy covers make that range easier to cross, and hot flashes also interrupt sleep.

  • What can I drink to reduce hot flashes?

    Cool water is the best-supported drink for hot flashes: it helps you cool down and stay hydrated. No drink has been proven to reduce how often they happen, and caffeine and alcohol are triggers for some.

  • Does stress cause night sweats?

    Stress can make night sweats stronger, but falling estrogen is the main driver in menopause. Stress, anxiety and poor sleep can lower the threshold for each one, but they are not usually the root cause.

See all menopause FAQs