Why are hot flashes worse at night? Tips for coping and keeping cool in bed

We all dream of getting that perfect night's sleep where you wake up feeling refreshed and ready to take on the day. Sadly, for many women experiencing the symptoms of menopause, perimenopause, pregnancy or other health conditions, achieving a good night's rest can be difficult as hot flashes and night sweats can play havoc in the small hours.

Picture this: you're peacefully snoozing away, when suddenly, you're jolted awake by an intense heat that feels like a volcano erupting inside you. Or maybe you struggle to even drop off in the first place as you contend with getting comfortable when you feel yourself burning up. Not everyone can cool themselves down with the best air conditioner, so having some tried-and-tested tips to hand can help you get some rest and keep your cool...

We've dived head first into the Mumsnet forums to find advice and guidance from our users on everything from choosing the right bedding to quick fixes to lifestyle changes that can help long-term. Plus, for more ways to chill out this summer, we've also rounded up the best cooling boxes and tower fans so you can stay cool whether you're at home or on the go this year.

What are hot flashes?

Hot flashes, or hot flushes as they're sometimes known, are sudden bursts of heat that can make you feel like you're standing in the middle of a blazing bonfire, even though the room temperature is perfectly normal.

They're a common symptom of menopause, with around 75% of women experiencing them through their perimenopausal and menopausal years. As with many other menopause symptoms, hot flashes are likely caused by fluctuations in hormones. They're also common in pregnancy too, with one in three women thought to have them while carrying a baby.

Hot flashes can take hold at any time, but if they occur overnight they tend to be called 'night sweats'.

Why are hot flashes worse at night for you?

Despite so many women experiencing hot flashes and night sweats, there's still a lot that's not fully known about the causes, but it's thought that hormone changes alter the part of the brain that controls temperature regulation. Some women may feel they're worse at night because they can be more disruptive, for example waking you up from sleep. You're also more likely to experience hot flashes if you're already warmer too; overnight when you're bundled up in your duvet, you'll likely be warmer than throughout the day.

Related: The best budget fans from just £10

Coping with hot flashes and night sweats: 6 tips from Mumsnet users

1. Talk to your doctor

First things first, as with anything medical, you should talk to your doctor about any concerns and worries you may have about hot flashes or night sweats. Even if you put it down to age and are convinced it's a symptom of the menopause, your doctor can run tests to rule out anything else, and also check it's not a thyroid issue.

Many Mumsnet users say the only thing that really sorted out their night sweats during menopause was HRT, but it's not for everyone. Chatting to your doctor can help you decide if it's the right treatment for you.

2. Think about your bedding

When it comes to getting a restful night's slumber, a good place to start is the place where you'll actually be doing the sleeping. No one wants to feel like they're sleeping in a sauna, and choosing the right bedding can help cool you down.

When it comes to bed sheets, opt for breathable materials like cotton, linen and silk. These natural fibres are like a breath of fresh air for your skin, allowing better airflow and helping to wick away moisture. Wool is a great choice for a duvet too as it has excellent temperature regulating properties.

If you're still feeling the heat, there's always the option of investing in one of the best cooling pillows, which are specifically designed to lower your temperature. If your budget doesn't stretch that far, you can also buy a gel-infused pad to use with your pillow to keep you nice and chilled.

What Mumsnet users say

"A John Lewis cool pillow was the best £25 I’ve spent, slept loads better and even if it does warm up, switch it over and it’s cool again. Tie hair back if your hair covers your neck. Summer weight duvet. Fan if nothing else works or in hot weather." ImNotWhoYouThink

"A silk pillowcase is your friend. When you wake up mid-flush, just turn it over and because of the silky fabric it feels icy cold on the underside. So soothing and cooling next to your skin. When that side gets hot, flip them over again. That got me through many a night." SerenTarot

"I have a gel overlay on the bed that helps regulate your body heat and a Dyson fan. Keep the fan running on low all night if you need to. You can get gel pillows too. Natural fibres for your nightwear and sheets. Cotton blankets." learieonthewildmoor

Related: Discover the best handheld fan for keeping you cool on the go

3. Cotton is king

On the subject of choosing the right fabrics, it's not just your bedding you need to consider too, as opting for the right pyjamas can make a big difference. Mumsnet users swear by using 100% cotton pyjamas to keep you cool at night and regulate your body heat. Linen is also great if you find you're particularly sweaty overnight.

What Mumsnet users say

"I go with cotton night clothes so I can change plus cotton bed linen. I found silk was good as it dries quickly but it was really clingy which drove me bats." Ohhhthepain

"Wear 100% cotton if you’re wearing nightwear." phishy

4. Consider a fan

A fan can be a game-changer in keeping you cool and comfortable when those fiery moments strike. Just place it near your bed or wherever you need it most, and let the refreshing airflow work its magic. Whether it's a fancy oscillating pedestal fan or a budget-friendly desk fan, having that gentle breeze can make all the difference in helping you survive those hot flashes whatever the weather outside.

What Mumsnet users say

"[I have the] Dyson Cool Me Fan on the floor next to the bed aimed at my face, it's super quiet and doesn't bother my husband, and those cheap cooling towels. I'm now on HRT so no hot flushes but I still like my fan on low." Imtoooldforallthis

"Silk duvet and a fan on all night. Throw the covers off till the heat passes. The fan feels lovely. When you're suddenly absolutely freezing, back under the duvet." caringdenise009

5. Make the most of your freezer

When you feel like you're melting in your sleep, a touch of ice can go a long way. Grab a few ice cubes, wrap them in a thin cloth, and voila! You've got yourself a DIY cool compress. Simply place it on your neck, wrists, or any other pulse points to help bring down your body temperature.

Mumsnet users also swear by wetting a flannel or a small towel, placing it in the freezer, and then using it as a compress during a heatwave - we reckon having a few to hand in the freezer for a quick fix when you need it overnight would work well.

And if you want something a bit more long-lasting, pop an ice pack or bottle of water in the freezer until frozen, wrap it in a sheet or towel, and use it as a chilly companion during those hot nights.

What Mumsnet users say

"Putting a plastic water bottle (tightly sealed and in a plastic bag) in the freezer until it was solid, wrapping it in a thin towel and taking that to bed helped a lot." Brefugee

6. Make some lifestyle changes

If you're tired of feeling like you're stuck in a never-ending heatwave, it may be time to make some lifestyle changes. Granted, this one is less of a quick fix to help you instantly, but it can have a big impact in the long-term.

The biggest culprits to avoid (or to cut back on after a certain time at least) are alcohol, spicy food, and caffeine. As tempting as they may be, they all increase your body temperature, which can in turn make those night sweats even worse.

What Mumsnet users say

"Cutting out caffeine, alcohol and eating well/exercising can help." Vitalogy

"I'm 50 and have been on HRT (Oestrogel) for two years. Whilst it reduces my many symptoms, I still struggle and find lifestyle changes really help too. Drink less alcohol. Exercise more. And I take a herbal sage tablet which helps massively with the hot flushes. When I forget to take it, my flushes flare up the same day." R0llonspring

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