Why Hot Flashes Are Ruining Your Sleep - and What to Do About It July 29, 2025 Hot Flashes Are Ruining Your Sleep—And What to Do About It If you’ve ever woken up in the middle of the night drenched in sweat and kicking off the covers, you’re not alone. Hot flashes – those sudden surges of heat that leave you flushed, sweaty, and wide awake – are one of the most frustrating symptoms of menopause. And when they strike at night, they can wreak havoc on your sleep and leave you feeling exhausted the next day. Why Do Hot Flashes Happen? Hot flashes occur because of changes in your body’s hormone levels, particularly a drop in oestrogen during menopause.1 This shift affects the hypothalamus – the part of your brain that regulates body temperature – making it overly sensitive to even tiny changes.1 When it thinks you’re overheating, your body kicks into cool-down mode, increasing blood flow to the skin and triggering sweating.1 That’s why you suddenly feel like you’re standing in front of an open oven, even when the room is cool. The Impact on Sleep At night, hot flashes often turn into “night sweats,” jolting you awake with a racing heartbeat, damp clothes, and tangled bedding. Even if you manage to fall back asleep quickly, these repeated interruptions can prevent you from reaching the deep, restorative stages of sleep your body needs.2 Over time, this fragmented sleep can lead to fatigue, irritability, brain fog, and even reduced immune function.2 How to Take Back Your Nights While you might not be able to stop hot flashes entirely, there are ways to reduce their intensity and frequency: Keep your bedroom cool: Use a fan, air conditioning, or breathable cotton bedding.3 Dress for success: Lightweight, moisture-wicking sleepwear can make a big difference.3 Watch what you eat and drink: Spicy foods, caffeine, and alcohol can trigger hot flashes.3 Manage stress: Mindfulness, meditation, or gentle stretching before bed can help regulate your nervous system.3 Consider medical options: Hormone replacement therapy (HRT) or non-hormonal medications may provide relief for some women.3 When to See a Doctor If night sweats are regularly waking you up or leaving you exhausted, it’s worth talking to your doctor. Not only can they help you find strategies to reduce hot flashes, but they can also rule out other possible causes of night sweats, like thyroid issues. You don’t have to suffer through sleepless nights. With the right approach, you can cool down, rest easier, and feel more like yourself again. If hot flashes are interfering with your sleep or quality of life, speak with your doctor to explore treatment options and reclaim your nights. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References “Why Hot Flashes Occur and How to Treat Them.” Cedars-Sinai, www.cedars-sinai.org/blog/why-hot-flashes-occur-and-how-to-treat-them.html. “How Does Menopause Affect My Sleep?” www.hopkinsmedicine.org, www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep. “Managing Menopause.” The Royal Women’s Hospital, 2019, www.thewomens.org.au/health-information/menopause-information/managing-menopause.
