Hot Flashes and Night Sweats: Why Is My Body Doing This?!

A laugh-so-you-don’t-cry survival guide from someone who’s been there.

What’s Up with the Sudden Inferno?

One minute you’re fine. The next, you’re sweating through your clothes, glowing like a furnace, and opening the freezer just to "look inside." If you’re experiencing hot flashes or night sweats, you’re not alone—and no, it’s not just in your head. It’s in your hormones.

The Science (a.k.a. Why You Feel Like a Lava Lamp)

Let’s decode what’s actually happening:

• Estrogen Drops = Thermostat Drama Estrogen helps regulate your body temperature. During perimenopause and menopause, those levels fluctuate wildly, confusing your hypothalamus (your internal thermostat). The result? Heat surges out of nowhere.

• Blood Vessel Dilation = The Sweat Floodgates When your blood vessels rapidly expand to release heat, your body goes into full “cool-down” mode—cue the flushing, sweating, and spontaneous sauna.

• Night Sweats = Sleep Sabotage As estrogen dips overnight, your body can’t regulate heat as well. Add fluctuating cortisol and blood sugar? Boom. You’re wide awake at 3 a.m., drenched and disoriented.

Symptoms to Watch For

• Sudden warmth in face, neck, or chest

• Flushed skin and increased heart rate

• Profuse sweating (followed by chills)

• Waking up soaked, often several times a night

• Fatigue, irritability, and that “OMG-is-this-normal?” feeling

Short answer: Yes. It’s normal. It’s also manageable.

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Cool-Down Strategies That Actually Help

Dress in Layers (and Ditch the Underwire)

Wear breathable, loose-fitting, natural fabrics. Keep a fan or cooling mist nearby—one for your purse, one for your bedside.

Sleep Smart

Use moisture-wicking sheets and pajamas. Keep your room cool (65°F or lower is ideal). Sleep with a cold washcloth or a chilled water bottle nearby.

Nourish with Cooling Foods

Cucumber, mint, watermelon, citrus, leafy greens, and hibiscus tea support internal cooling. Skip spicy foods, caffeine, and alcohol if you notice they make symptoms worse.

Mind-Body Reset

Breathwork, restorative yoga, and calming herbal tea can soothe your nervous system. Try 4-7-8 breathing or the “Sitali” cooling breath before bed.

Herbal Allies to Know

• Sage: shown to reduce the frequency of hot flashes

• Black cohosh: may support temperature regulation

• Red clover: phytoestrogen-rich, offers gentle hormonal balanceCheck with your practitioner, especially if you're on meds or have conditions.

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You’re Not Overheating—You’re Recalibrating

This isn’t about “powering through.” It’s about learning your body’s signals, softening into new rhythms, and creating rituals that support you as you shift.

Whether it’s mid-meeting or midnight, remember: You are not broken. You’re just running a little hot right now.

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Ready for Personalized Relief?

Take the Sweet Moon Wellness™ Hormone Quiz and find out what phase you’re in—and what to do next (with a touch of humor, of course).

Take the Quiz