Hot Flashes & Night Sweats: Practical Coping

What you will be able to do

• explain what happens in your body during a hot flash and why sweats need a check by a doctor in some situations.
• keep a hot flash trigger diary and use it to test one change at a time.
• use a quick pause, breathe, loosen, cool, sip routine when a hot flash starts.
• choose clothing, kit and set-ups that make cooling easy at home, at work and out.
• set up a cooler bedroom and follow a night-time plan when you wake hot.
• use CBT-based thinking and stress skills to feel more in control during hot flashes.
• describe what the evidence says about foods, supplements and lifestyle for hot flashes.
• prepare for a doctor's appointment and recognize warning signs that need prompt help.

1. 1Understanding hot flashes and night sweats

   Learn what is happening in your body during a hot flash, how long they tend to last, and when sweats need checking by a family doctor before you try self-help.

   • What a hot flash actually is
   • How long they last and what changes them
   • Before you start: when sweats need checking first

   Hot flash trigger diary

2. 2Finding your own triggers

   Use a two-week diary to discover what tends to set off your hot flashes, then test changes one at a time instead of cutting out everything at once.

   • Common triggers, and why yours may differ
   • Keeping a useful diary for two weeks
   • Reading your diary and testing changes

   Hot flash trigger diary

3. 3Cooling down in the moment

   Build a simple routine for when a hot flash starts, and set up your clothing, kit and surroundings so cooling is easy at home, at work and when you are out.

   • Your 60-second hot flash routine
   • Dressing for hot flashes
   • Cooling kit and set-ups at home, at work and out

   Cooling checklist: home, work and out and aboutClothing and bedroom checklist

4. 4Night sweats and a cooler night

   Set up your bedroom, bedding and evening routine to reduce night-time overheating, and plan what to do when you wake up hot so you can get back to sleep.

   • A cooler bedroom and the right bedding
   • Your evening wind-down
   • When you wake up hot: your night-time plan

   My night-time plan for night sweatsClothing and bedroom checklist

5. 5Everyday habits: food, drink, movement and smoking

   Understand what health guidance says about weight, activity, smoking, alcohol and eating patterns, and what the evidence does and does not show about foods and supplements for hot flashes.

   • Eating and drinking with hot flashes in mind
   • Soy, herbal remedies and supplements: what the evidence says
   • Moving more, weight and stopping smoking

   Hot flash trigger diary

6. 6Thoughts, stress and confidence

   Learn skills based on cognitive behavioural therapy (CBT) that help many people cope with hot flashes, handle embarrassment, manage stress and talk to others about what is happening.

   • How thoughts and stress affect hot flashes
   • Managing stress in everyday life
   • Talking about hot flashes with others

   Cooling checklist: home, work and out and aboutHot flash trigger diary

7. 7Treatment options and talking to your family doctor

   Understand the medical options your family doctor may discuss, prepare for your appointment using your diary, and know the warning signs that need help quickly.

   • Medical options to discuss with your family doctor
   • Preparing for your appointment
   • Warning signs and your four-week plan

   Hot flash trigger diaryMy night-time plan for night sweats

• TrackerHot flash trigger diaryRecord your hot flashes, night sweats and possible triggers for two weeks so you can spot your own patterns and take clear notes to your family doctor.
• CheckerCooling checklist: home, work and out and aboutCheck which practical cooling steps you already have in place and see which simple changes could make the biggest difference to your day.
• TemplateMy night-time plan for night sweatsWrite a simple plan for the evening, your bedroom and what you will do if you wake up hot, so you can get back to sleep with less fuss.
• ListClothing and bedroom checklistA ready-made, editable checklist of clothes, bedding and bedroom changes that help you stay cooler day and night, to tick off and add to.