Hot flashes are one of the most common experiences of the menopause transition — most women have them at some point. Here's what's going on, and what can help.
What's happening
Your brain's thermostat (the hypothalamus) becomes more sensitive to small changes in body temperature as hormone levels shift. Even a tiny temperature change can set off the body's cooling response — blood vessels widen, you sweat, and you suddenly feel warm.
Common triggers
- Stress and anxiety
- Caffeine and alcohol
- Spicy foods
- Warm rooms
- Tight or heavy clothing
Everyday strategies
- Dress in layers you can easily remove.
- Keep a fan nearby at work and at home.
- Try slow, deep breathing when you feel one starting.
- Track your triggers so you can plan around them.
- Keep cool water close by.
When to talk with your provider
If hot flashes are disrupting your sleep, work or daily life, bring them up with your healthcare provider. There are effective options — both hormonal and non-hormonal — and you deserve a real conversation about them.
Curious how your month is really going? Take the 90-second Her Rhythms quiz for a short rhythm profile and one practical idea to try this week.
Educational content, not medical advice.
Jenna Sorrells, Ed.D., MPH
Founder of Her Rhythms. Public health expert and women's wellness advocate helping women navigate perimenopause with science-backed, phase-specific support.