Hot Flushes & Night Sweats: How to Survive the Menopause Melt

Nobody warned us that menopause would come with its own internal central heating system. One minute you’re fine, the next you’re melting from the inside out like a ham and cheese toastie. Yum. You’re mid-meeting, trying to look engaged but mostly calculating the airflow from the nearest vent. lying in bed at 2AM, drenched in sweat considering sticking your head in the freezer. Welcome to the world of hot flushes and night sweats. Completely normal, absolutely ridiculous and (thankfully) manageable

What’s Actually Going On

Hot flushes happen because your body’s temperature control system (the hypothalamus) gets confused when estrogen levels drop. It starts thinking you’re overheating when you’re not, so it tells your body to cool down. Cue: sudden warmth, red face, pounding heartbeat, and sweat like you just ran a marathon in a sauna. Night sweats are just hot flushes that happen while you’re asleep, bonus points for ruining your clean bedding and sleep at the same time

Common Triggers

Everyone’s different, but these tend to make the thermostat go rogue

• Stress (of course)

• Alcohol or caffeine

• Spicy food (sorry, curry lovers)

• Hot drinks

• Warm rooms or too many layers

• Sugar highs and crashes

You can’t always prevent them, but you can stack the odds in your favor.

How to Cool It Down

Here’s what actually helps:

• Dress in layers. You can’t control the flush, but you can strip off fast if you need to

• Carry a fan. Pocket-sized, battery-powered, or the classic “whatever’s near me” makeshift fan wave, lifesaver.

• Go breathable. Cotton, linen, bamboo. Avoid synthetics unless you enjoy sticking to yourself.

• Keep your space cool. Open windows, use fans, and ditch the 15-tog duvet

• Chill your sheets. Literally. Pop a pillowcase in the freezer for a few minutes before bed (just don't forget to take it out)

• Hydrate. If you’re sweating like you’re a roast potato on a Sunday dinner, replace those fluids

• Watch your triggers. Keep a note of what sets you off (yes, sometimes it’s that is just a pint or a glass of wine)

  
  

When It’s Beyond a Nuisance

If your hot flushes are constant, waking you up, or making you dread going out, it’s time to talk to your GP. HRT can be life-changing for this as it helps regulate temperature control again. Non-hormonal options or herbal supplements can also help some women (but always check safety first). You deserve to feel comfortable in your own skin. Don't just 'sweat' it out.

The Funny Side (Because You Need One)

Look, there’s something almost heroic about sitting through a dinner party pretending nothing’s happening while your face is melting and your hair’s sticking to your neck. We’ve all been there. Chances are Mandy sitting next to you is doing the same. If you can laugh about it, you’re already onto a winner

A Little Reminder

Hot flushes and night sweats don’t last forever. Most women see them calm down over time, especially with a bit of support. Go easy on yourself. You’re not melting away, you’re just running hot for a while until your body upgrades its engine