Hot Flashes: Causes and What Helps
A hot flash is a sudden feeling of heat, usually in the upper body, that can leave you sweaty and flushed. Many women get them in the years around menopause. They can be mild, or they can disrupt sleep and daily life.
This article explains what hot flashes feel like, what can trigger them, what helps at home, and which medical treatments have good evidence. For other changes during this time, see Common Menopause Symptoms.
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Quick Answer
Hot flashes are the most common menopause symptom, and as many as three in four women have them, according to the Office on Women’s Health (1). They are linked to the changing hormone levels of menopause. Staying cool, avoiding your triggers, and treatments such as hormone therapy, cognitive behavioral therapy, and some non-hormone medicines can help.
What a Hot Flash Feels Like
A hot flash is a sudden feeling of heat in the upper part of the body. Your face and neck may turn red, you may sweat heavily, and some women feel cold chills afterward. The NHS also lists a fast heartbeat, anxiety, and dizziness (2). Each flash can last several minutes.
Hot flashes that happen during sleep are called night sweats. They can wake you up and make sleep problems worse, which can then make tiredness and low mood harder to handle. If you feel hot often but are not near menopause, see Why Am I Always Hot? for other causes.
How Long Do Hot Flashes Last?
According to the Office on Women’s Health, hot flashes are most common in the year before and the year after periods stop, but they can continue for up to 14 years after menopause (1). The NHS says menopause symptoms usually last 7 to 9 years, and sometimes longer (2). Many women find that hot flashes ease over time, although the length varies a lot from person to person.
They can also start earlier, when periods are still happening but changing. If this sounds like you, see Early Signs of Perimenopause and Signs of Hormonal Changes.
Common Triggers
Triggers differ from woman to woman. The Office on Women’s Health lists these common ones (1):
- Spicy foods
- Alcohol
- Caffeine
- Stress
- Hot places or rooms
Keeping a simple log of when your hot flashes happen can help you spot your own triggers. The Office on Women’s Health also notes that hot flashes may be worse in women with overweight or obesity (1). For more on weight changes at this stage, see Perimenopause Weight Gain: Why It Happens and What Helps.
What Helps at Home
These steps are low risk and worth trying:
- Dress in layers and take one off when a flash starts.
- Keep ice water nearby.
- Use a fan, including at night, and keep your bedroom cool.
- Take slow, deep breaths when a flash begins.
- Avoid the triggers you have noticed.
- Consider weight loss if you have overweight or obesity.
These steps do not work for everyone. The Menopause Society’s 2023 review of non-hormone treatments found that evidence for paced breathing, exercise, and most supplements is weak (3). If home steps are not enough, medical treatments can help.
Medical Treatments
Hormone Therapy
Menopausal hormone therapy is still considered the most effective treatment for hot flashes and night sweats, but it carries risks. The Office on Women’s Health advises using the shortest time and the lowest dose that works (1). It is not right for everyone, so talk to your doctor. For the benefits and risks in more detail, see Menopause Hormone Therapy: Benefits and Risks.
Non-Hormone Options
If you cannot take hormone therapy, or prefer not to, other options have good evidence. The Menopause Society 2023 nonhormone therapy statement recommends cognitive behavioral therapy, clinical hypnosis, certain antidepressants called SSRIs and SNRIs, gabapentin, and fezolinetant for hot flashes (3).
The FDA approved fezolinetant in 2023 (4) and elinzanetant in 2025 (5) for moderate to severe hot flashes. Both are prescription medicines that act on the brain’s temperature control. Fezolinetant carries a warning about liver injury, so blood tests are needed before and during treatment.
Supplements and Herbal Products
Many products are sold for hot flashes, such as black cohosh and red clover. The NHS says there is very little evidence on how well they work or how safe they are, and they can cause serious side effects when taken with other medicines (6). The Menopause Society also advises against supplements and herbal remedies for hot flashes (3). Talk to a doctor or pharmacist before taking any.
When to See a Doctor
Consider speaking with a healthcare professional if:
- You think you have menopause or perimenopause symptoms and want to talk about your options.
- Hot flashes or night sweats disrupt your sleep or daily life.
- You have palpitations.
- You still have periods, but they are heavier than before.
- You have not had a period for 12 months or more and you have any vaginal bleeding, even light spotting.
Hot flashes can also have other causes, such as thyroid problems or certain medicines. If they are new and you are not near menopause age, ask your doctor to check. Thyroid Issues and Women’s Health explains the signs that can overlap.
Conclusion
Hot flashes are very common, they usually ease with time, and there are many ways to cope. Simple steps like layers, a fan, and avoiding triggers help some women. Others need medical treatment, and there are good options both with and without hormones. If they affect your sleep, your mood, or your work, talk to a doctor about what fits your health and your preferences.
Sources
- Office on Women’s Health (U.S. Department of Health and Human Services). Menopause Symptoms and Relief.
- NHS. Menopause Symptoms.
- The Menopause Society. The 2023 Nonhormone Therapy Position Statement. Menopause, 2023.
- U.S. Food and Drug Administration (FDA). FDA Approves Novel Drug to Treat Moderate to Severe Hot Flashes Caused by Menopause.
- U.S. Food and Drug Administration (FDA). Lynkuet (elinzanetant) Prescribing Information.
- NHS. Menopause Treatment.
