How long do hot flashes last?

Four oh five. Checkout line. And then my face is on fire. That's a hot flash. Most women get them in the transition. Here's what's actually happening in your body, how long they last, and what the research says helps.

A hot flash is a sudden wave of heat through the face, neck and chest. Your skin flushes, you may sweat heavily, and your heart can race. It usually lasts a few minutes, and when the sweat cools, you can end up cold and shivery. Night sweats are the same thing, happening while you sleep.

It starts in the brain. Deep inside it, the hypothalamus works like a thermostat, and estrogen helps keep its comfortable range wide. As estrogen swings and falls, a group of nerve cells that use a messenger called neurokinin B becomes overactive. The comfortable range narrows. A tiny rise in body temperature, one you'd normally never notice, gets read as overheating. So your body dumps heat, fast. Blood vessels in the skin open, sweat starts, the heart speeds up. That's the flash. It's also why one of the newest non-hormonal medicines works by blocking neurokinin B instead of replacing estrogen.

Between fifty and seventy-five percent of women get hot flashes or night sweats during the transition, and a 2023 review puts it as high as eighty-seven percent at some point. In SWAN, frequent hot flashes lasted a median of seven point four years in total, and four and a half years after the final period. If they started early in the transition, the median was more than eleven point eight years. African American women had the longest course, a median of ten point one years. Women whose hot flashes only began after menopause had the shortest, three point four years.

At night, the same flash plays out in the dark. A wave of heat wakes you, you sweat through your nightclothes, then you're cold and wide awake. In SWAN, women with more frequent hot flashes had higher odds of every kind of sleep trouble, so night sweats are one of the main reasons sleep breaks down in perimenopause. A cool bedroom and breathable bedding help with comfort. For the sleep itself, cognitive behavioral therapy for insomnia has strong evidence: in a trial of women with hot flashes, eighty-four percent were in the no-insomnia range six months later, compared with forty-three percent who got education alone.

In the moment, a few simple things help: light layers you can take off, a fan, a cold drink, a cool shower, a cool bedroom at night. Spicy food, caffeine, hot drinks, alcohol and smoking are common triggers, so cutting back can help. Keeping to a healthy weight is also advised. None of these switch hot flashes off, but they can take the edge off.

Hormone therapy is the most effective option. Estrogen cuts hot flash frequency by about seventy-five percent, and tablets and patches work equally well. If you still have a uterus, estrogen is combined with a progestogen to protect its lining. For healthy women under sixty, or within ten years of their last period, the benefits generally outweigh the risks. Fezolinetant, a daily non-hormonal pill that blocks neurokinin B, is recommended at the highest level of evidence by the Menopause Society, and by UK guidelines when hormone therapy isn't suitable. Certain antidepressants and gabapentin reduce hot flashes by about forty to sixty-five percent, and oxybutynin, a bladder medicine, is also recommended. These are useful if you can't take hormones. Cognitive behavioral therapy and clinical hypnosis work less on the heat itself and more on how much hot flashes bother you, and on your sleep. And what the 2023 review didn't find support for: supplements and herbal remedies, soy, acupuncture, yoga and paced breathing.

Some sweats need a different explanation. Sweats with a fever, a cough, diarrhea or weight loss you can't explain. Feeling hot all the time rather than in waves, with shaky hands and a fast heartbeat at rest, which can point to an overactive thyroid. Sweating that started with a new medicine. Or hot flashes that appear for the first time many years after menopause. All of these deserve a doctor's look.

Hot flashes are common, they can last for years, and there are options that work at any stage. Find your stage in two minutes at perimenostage.com, and bring it to your doctor.