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

Hot flashes and night sweats are common symptoms during perimenopause, but did you know they're not the same? Understanding the difference is the first step to effectively managing these symptoms. In this article, we'll explain what distinguishes them, why they occur, 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 from a few seconds to several minutes and are often accompanied by:

• Red or blushing skin.
• 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 the day, whether you're in a meeting, eating, or simply relaxing.

What are night sweats?

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

• Waking up drenched in sweat.
• You need to change your bed linen or clothes.
• Having trouble falling back asleep.

Night sweats are particularly frustrating because they disrupt your restorative sleep, leaving you tired and irritable the next day.

Read more about sleep problems and night sweats here.

What causes hot flashes and night sweats?

Hot flashes and night sweats are caused by hormonal changes during perimenopause, a period in which estrogen levels can fluctuate unpredictably. These fluctuations affect the hypothalamus , the part of the brain responsible for regulating body temperature.

How Estrogen Fluctuations Cause Hot Flashes

During perimenopause, your body experiences both peaks and valleys in estrogen:

• Estrogen surges : With a sudden increase in estrogen, the hypothalamus sometimes becomes "oversensitive," which can lead to increased blood flow and feelings of warmth.

• Estrogen dips : When estrogen levels drop sharply, the hypothalamus struggles to keep body temperature stable, causing sudden heat waves or sweating.

What happens in your body during a hot flash?

• Dilation of blood vessels : The hypothalamus thinks your body is overheating, so the blood vessels in your skin dilate to dissipate heat. This creates that intense feeling of warmth.

• Sweating : Your body tries to cool down quickly by sweating, which can lead to clammy skin and a wet feeling.

Due to the complex hormonal fluctuations of perimenopause, hot flashes and night sweats can be both unpredictable and intense, making it important to recognize triggers and develop strategies to cope with them.

What is the difference between hot flashes and night sweats?

Although both symptoms have the same hormonal cause, the main differences are:

• Timing : Hot flashes can occur at any time; night sweats only occur during sleep.
• Impact : Night sweats specifically disrupt your sleep, while hot flashes don't always.

Understanding these differences is important because management can vary depending on the symptom.

How do you deal with hot flashes and night sweats?

For hot flashes

1. Identify triggers : Keep a diary to see what triggers your hot flashes. Common triggers include:

• Alcohol.
• Caffeine.
• Stress or anxiety.

2. Dress in layers and avoid synthetic fabrics : Wear lightweight, natural fabrics (like cotton) that you can easily remove in case of a hot flash.

3. Seek relief : use a cool towel or a (portable) fan to soothe sudden hot flashes.

4. Relax : Yoga, deep breathing, or meditation can reduce stress, a common trigger.

For night sweats

1. Create a cool sleeping environment:

• Use breathable bedding made from natural fabrics such as cotton or bamboo.
• Keep your bedroom between 16-19°C.
• Use a fan or air conditioning.

2. Choose suitable pajamas : go for moisture-regulating sleepwear that keeps you dry.

3. Drink plenty of water : Stay well hydrated throughout the day to help your body regulate its temperature.

4. Adjust your evening routine : avoid hot drinks, alcohol and heavy meals just before going to bed.

Nutrition and supplements to support

Your diet and supplements can help manage hot flashes and night sweats during perimenopause. Nourishing your body with the right nutrients can help balance your hormones and support your overall health. Here's what to look for:

Phytoestrogens

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

• Red Clover : Red clover, rich in isoflavones, is a popular phytoestrogen that has been studied for its potential to alleviate menopausal symptoms, including hot flashes. It may also support cardiovascular health and bone density.
• Flaxseed : Packed with lignans, a type of phytoestrogen, flaxseed can support hormonal balance. Try adding it to smoothies, salads, or oatmeal.
• Soy : Soy is found in tofu, tempeh, and soy milk and 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, which helps you sleep better. Include magnesium-rich foods like spinach, almonds, and pumpkin seeds in your diet, or consider a supplement if needed.

Healthy fats

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

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

Sage

Sage (Salvia officinalis) is an herb traditionally used to relieve menopausal symptoms such as hot flashes and irritability.

Sage contains natural compounds like flavonoids and essential oils that help support your body's thermoregulation. This can reduce the feeling of heat during hot flashes. The active ingredients in sage have a soothing and calming effect. They can help reduce irritability and stress, which often worsen during perimenopause.

Maca

Maca is an adaptogen traditionally used to help the body cope with stress and support hormonal balance, which is especially helpful during perimenopause.

Maca is known for its energy-boosting properties. It can help reduce fatigue, boost your mood, and maintain concentration, which are often challenges during perimenopause.

Important note about supplements

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

PS: If you're curious about supplements or have questions about managing perimenopause, chat with us ! We're here to help, without judgement.