Hot Flushes: What Helps in the Moment

A hot flush is a sudden wave of heat across your face, neck and chest. It can bring sweating, a racing heart or a moment of dizziness, and it usually passes within a few minutes. At night the same thing is called a night sweat. Hot flushes are one of the most common signs of perimenopause and menopause, and for many women they come and go for several years.

In the moment

• Keep a fan, a cold drink or a cool flannel within reach
• Wear layers you can take off quickly, in breathable fabrics like cotton
• Pause, breathe slowly and let it pass

Spot your triggers

Common ones are spicy food, caffeine, hot drinks, alcohol and smoking. Not everyone has the same triggers, so it's worth noting what you'd eaten, drunk or been doing before each flush. A week or two of notes in Mina often shows a pattern.

At night

Keep the bedroom cool, use lighter bedding in layers you can push off, and keep a glass of cold water by the bed.

Longer term

Regular exercise, managing stress and keeping to a healthy weight can all make a difference for some women. Cognitive behavioural therapy (CBT) also has good evidence for hot flushes, and you can ask your GP about it.

When to see your GP

If hot flushes are affecting your sleep, work or daily life, or you have palpitations, book an appointment. There are options worth talking through, and you don't have to just put up with it.