Hot Flashes Explained — Why They Happen & What Works

You’re sitting in a meeting or just drifting off to sleep and suddenly, it hits:
a wave of heat, flushed skin, and a racing heartbeat.

Hot flashes are one of the most common (and frustrating) symptoms of perimenopause and menopause. But what’s really happening — and why now?

What Causes Hot Flashes

Hot flashes occur when estrogen levels fluctuate during the midlife transition.

Estrogen helps regulate your internal thermostat in the hypothalamus, the part of your brain that senses body temperature. When estrogen drops, your thermostat becomes more sensitive to even small changes.

Your brain mistakenly thinks you’re overheating and triggers your body to “cool down” — increasing blood flow to the skin, speeding your heart rate, and causing sweating.
When your body overcorrects, you might even feel a chill afterward.

Common Triggers

Some women have predictable triggers, while others experience hot flashes out of the blue. Common triggers include:
☕ Caffeine or alcohol
🌶️ Spicy foods
🔥 Warm rooms or heavy bedding
😴 Stress or poor sleep
🚬 Smoking

Keeping a simple symptom journal can help you identify patterns and avoid the biggest culprits.

What Helps

While hot flashes are common, you don’t have to suffer through them. A few targeted strategies can help reduce both frequency and intensity:

💧 Keep cool. Dress in layers, use a fan, and lower your bedroom temperature (around 65°F is ideal).
🌿 Avoid triggers. Caffeine, alcohol, and stress are common offenders.
🧘‍♀️ Practice relaxation. Deep breathing, meditation, or yoga can calm your body’s stress response.
💊 Talk with your clinician. Low-dose hormone therapy or non-hormonal options may be appropriate depending on your health history.
💪 Move your body. Regular exercise supports hormonal balance, improves sleep, and stabilizes mood.

When to Reach Out

If hot flashes are disrupting your sleep, work, or daily life, it’s time to talk to a clinician. You don’t have to “tough it out.” Treatment can be personalized to your needs and goals, and relief is absolutely possible.

The Bottom Line

Hot flashes are a normal part of midlife, but that doesn’t mean you have to live with them.
✨ Understanding your hormones is the first step to cooling the heat — and feeling like yourself again.