Why do they happen?
The drop in oestrogen disrupts the hypothalamus "thermostat." The brain perceives heat where there is none and triggers sudden vasodilation to cool down. Night sweats are the same mechanism occurring during sleep.
Associated symptoms
- Sudden, intense heat in face, neck and chest
- Profuse sweating, especially at night
- Palpitations and anxiety
- Chills after the episode
- Sleep disturbances and accumulated fatigue
Scientific evidence
Soy isoflavones (40–80 mg/day) reduce hot flash frequency by up to 45% and intensity by 30% after 12 weeks. Magnesium bisglycinate improves sleep quality in women with night sweats.
Habits that make a difference
- Layered clothing in natural fabrics (linen, organic cotton)
- Avoid alcohol, caffeine and spicy food — the three main triggers
- Regular aerobic exercise reduces frequency by up to 55%
- Bedroom temperature between 16–18°C with good ventilation
- Slow breathing at the onset of an episode (6 breaths/minute)
The information on this page is for general information only and does not replace advice from a healthcare professional. If a symptom worries you or affects your daily life, talk to your doctor or gynaecologist.
