Why Do Hot Flashes Often Occur at Night, and How Can They Be Managed?

At night, our body’s thermostat, which is controlled by a part of the brain called the hypothalamus, can be more reactive. This means it may trigger hot flashes as it tries to keep our core temperature stable. During sleep, slight changes in hormones or even the environment—like a warm room or heavy bedding—can cause tiny blood vessels to suddenly widen (dilate), leading to a rush of heat and sweating. These night-time hot flashes may disturb sleep and make you feel uncomfortable. There are several ways to manage them. First, create a cool sleeping environment: use a fan or air conditioning, and avoid too many blankets or heavy clothing. Second, avoid triggers before bed, such as spicy foods, alcohol, or caffeine, which can raise body temperature. Lastly, some people benefit from treatments like hormone therapy or specific medications that help balance the body’s temperature control. Discussing your symptoms with a doctor can help tailor a plan that suits your unique needs and ensures a better night’s sleep.