Hot Flashes vs. Night Sweats: What’s the Difference and How to Manage Them?

Hot flashes and night sweats, two of the most common symptoms of perimenopause are often mentioned together, but did you know they’re not the same thing? Understanding the difference is the first step to managing these symptoms effectively. In this article, we’ll explain what sets them apart, why they happen, and what you can do to find relief.

What Are Hot Flashes?

Hot flashes are sudden waves of intense heat that often begin in the face and neck and spread to the rest of the body. They can last anywhere from a few seconds to several minutes and are often accompanied by:

• Flushed skin or redness.
• Rapid heartbeat.
• A feeling of pressure or discomfort in the head.
• Excessive sweating, especially on the upper body.

Hot flashes can occur at any time of day, catching you off guard during meetings, meals, or even while relaxing.

What Are Night Sweats?

Night sweats, on the other hand, occur exclusively at night while you’re sleeping. They’re essentially hot flashes that happen during sleep but often feel more intense because they can disrupt your rest. Symptoms include:

• Waking up drenched in sweat.
• Needing to change your sheets or clothing.
• Trouble falling back asleep afterward.

Night sweats are particularly frustrating because they rob you of restorative sleep, leaving you feeling tired and irritable the next day.

Read more about Sleep Problems and Night Sweats here. 

What Causes Hot Flashes and Night Sweats?

Both hot flashes and night sweats are triggered by hormonal changes during perimenopause, particularly fluctuating estrogen levels. During perimenopause, your body experiences both peaks and drops in estrogen levels. These fluctuations affect your hypothalamus, the part of your brain responsible for regulating body temperature.

• Estrogen Peaks: A sudden rise in estrogen can cause the hypothalamus to become "oversensitive," leading to increased blood flow and sensations of heat.
• Estrogen Drops: A significant drop in estrogen makes it difficult for the hypothalamus to maintain a stable body temperature, resulting in sudden waves of heat or sweating.

What Happens in Your Body During a Hot Flash?

• Dilation of Blood Vessels: The hypothalamus perceives that your body is overheating, prompting the blood vessels in your skin to dilate to release heat. This creates the intense sensation of warmth.
• Sweating: Your body attempts to cool down rapidly by sweating, which can leave your skin clammy and damp.

The complex hormonal fluctuations of perimenopause can make hot flashes and night sweats both unpredictable and intense. This makes it important to identify triggers and develop strategies to manage these symptoms effectively.

What’s the Difference Between Hotflashes and Nightsweats?

While both symptoms are caused by the same hormonal changes, the key differences are:

• Timing: Hot flashes can happen anytime; night sweats occur during sleep.
• Impact: Night sweats specifically disrupt sleep, while hot flashes may not.

Understanding these distinctions is important because the management strategies for each symptom can vary.

How to Manage Hot Flashes and Night Sweats

For Hot Flashes

1. Identify Triggers: Keep a symptom journal to track what might be causing your hot flashes. Common triggers include:

• Spicy foods.
• Alcohol.
• Caffeine.
• Stress or anxiety.

2. Dress in Layers: Wear light, breathable fabrics that are easy to remove if you feel a hot flash coming on.

3. Cool Down Quickly: Carry a cooling towel or a handheld fan to manage sudden heat waves.

4. Practice Relaxation Techniques: Yoga, deep breathing, or meditation can help reduce stress, which is a common trigger.

For Night Sweats

1. Create a Cool Sleeping Environment:

• Use breathable bedding made from natural fabrics like cotton or bamboo.
• Keep your room temperature between 60-67°F (16-19°C).
• Use a fan or an air conditioner.

2. Choose Your Pajamas Wisely: Opt for moisture-wicking sleepwear designed to keep you dry.

3. Drink enough water Stay hydrated throughout the day to help your body regulate its temperature more effectively.

4. Adjust Your Evening Routine: Avoid hot drinks, alcohol, and heavy meals before bed.

Supplements and Diet for Support

Your diet and supplements can help in managing hot flashes and night sweats during perimenopause. By nourishing your body with the right nutrients, you can help balance your hormones and support overall health. Here’s what to focus on:

Phytoestrogens

Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body. They may help balance hormonal fluctuations and reduce the severity of hot flashes and night sweats.

• Red Clover: Rich in isoflavones, red clover is a popular phytoestrogen that has been studied for its potential to ease menopausal symptoms, including hot flashes. It may also support cardiovascular health and bone density.
• Flaxseeds: Packed with lignans, a type of phytoestrogen, flaxseeds can support hormonal balance. Try adding them to smoothies, salads, or oatmeal.
• Soy: Found in tofu, tempeh, and soy milk, soy contains isoflavones that may help reduce the frequency of hot flashes.
• Chickpeas: A versatile source of phytoestrogens, chickpeas are easy to incorporate into soups, salads, or snacks.

Magnesium

Magnesium contributes to normal muscle function and plays a role in reducing fatigue. It also helps regulate neurotransmitters and melatonin, promoting better sleep. Include magnesium-rich foods like spinach, almonds, and pumpkin seeds in your diet, or consider a supplement if needed.

Healthy Fats

Hot flashes may trigger mild inflammation in the body, and incorporating omega-3 fatty acids can help reduce inflammation while supporting hormone production.

• Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s.
• Avocado: Provides healthy monounsaturated fats that nourish the skin and support hormone balance.
• Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are rich in omega-3s and other essential fats.

Sage

Sage has traditionally been used to manage hot flashes and night sweats. It may work by supporting the body’s thermoregulatory system, helping reduce the intensity of heat waves. Sage tea is a simple and soothing way to incorporate it into your routine.

Maca Root

Maca is an adaptogen that has been linked to balancing hormones and reducing the symptoms of perimenopause, including hot flashes and fatigue. It may also provide a natural energy boost and support mood stability.

Important Note on Supplements

While supplements like red clover, sage, and maca can offer support, it’s important to consult with a healthcare professional before starting. These supplements may not be suitable for everyone, especially those with hormone-sensitive conditions or on certain medications.

By focusing on these dietary strategies and exploring supplements thoughtfully, you can create a balanced approach to managing hot flashes and night sweats. Small, consistent changes can have a meaningful impact on how you feel during perimenopause

Take Control of Perimenopause

Hot flashes and night sweats are challenging, but they’re manageable with the right strategies. By making lifestyle adjustments, focusing on your diet, and exploring targeted remedies, you can take back control and feel more comfortable in your body.

P.S. If you’re curious about supplements or have questions about managing perimenopause, chat with us! We’re here to help you, completely judgment-free.