Why Do I Keep Getting Hot Flashes During Menopause?

Hot flushes are caused by changes in oestrogen levels during menopause, which confuse the brain’s temperature control centre, leading to sudden waves of heat, sweating and rapid heartbeat, often at the worst times.

What causes hot flushes during menopause?

Hot flushes, also called hot flashes, are one of the earliest and most common signs of perimenopause and menopause. They’re caused by fluctuating and declining oestrogen levels, which interfere with the hypothalamus which is the part of your brain that regulates temperature. ¹

When your oestrogen drops, your hypothalamus becomes overly sensitive. It starts perceiving normal body temperatures as “too hot,” triggering a cascade of cooling responses: sweating, blood vessel dilation (flushing) and a racing heartbeat. This can happen at any time, and often more intensely at night, known as night sweats.

Some women experience mild symptoms. For others, they can last several minutes, several times a day and continue for years if left unmanaged.

6-step fix for menopausal hot flushes

1. Identify and avoid common triggers

Certain habits and environmental factors can make hot flushes worse. Keep a diary for a week, or take some notes on your phone to track when your hot flushes occur so you can try and establish a pattern. Common triggers include:

Spicy food
Caffeine
Alcohol
Hot rooms or bedding
Emotional stress
Smoking

Being aware of your specific triggers helps you make targeted changes that may reduce both frequency and severity. ²

2. Use breathable clothing and bedding

Overheating is easier to manage when you’re wearing light, breathable fabrics. Choose cotton, linen, or moisture-wicking clothing. At night, opt for layered bedding so you can adjust quickly if you feel too hot.

Blackout curtains, ceiling fans and temperature-regulating pillows can also make a big difference for night-time relief.

3. Try evening primrose oil 1000mg

Evening primrose oil is a plant-based supplement that contains gamma-linolenic acid (GLA)—a type of omega-6 fatty acid that helps regulate hormonal activity and inflammation in the body. Some studies suggest it may help reduce the severity and duration of hot flashes over time. ³

Many women use it as a natural menopause support option when looking for alternatives to hormone therapy.

Shop Evening Primrose Oil 1000mg, a high-strength supplement specifically designed to support hormonal balance through menopause.

For best results, take it daily with food. Benefits are typically seen after consistent use for 4–6 weeks.

4. Practice deep cooling breath-work

Hot flashes activate your sympathetic nervous system, this is called your fight-or-flight mode. Deep breathing can counteract that. Try this simple technique when you feel a flush coming on:

Inhale slowly through your nose for a count of 4
Hold for a count of 2
Exhale through your mouth for a count of 6
Repeat for 2–3 minutes

This lowers stress hormones and may help reduce intensity.

5. Reduce stress, gently and consistently

The adrenal glands (which also produce small amounts of oestrogen) can be overburdened during menopause. High cortisol levels from chronic stress are linked to more frequent and intense hot flushes. ⁵

Ways to manage stress gently include:

Restorative yoga
Mindful walking
Journaling or gratitude practices
Herbal teas like chamomile or passionflower
Talking to a friend or therapist

Adding a natural adaptogen like ashwagandha to your routine can also support your nervous system and help your body stay calm under hormonal stress.

6. Talk to a healthcare professional if they persist

If hot flushes are interfering with sleep, work, or quality of life, you don’t have to just put up with them. There are medical options, including low-dose hormone therapy, selective serotonin reuptake inhibitors (SSRIs), and non-hormonal medications. But starting with lifestyle strategies and natural options like evening primrose oil is often a good first step.

Hot flushes during menopause are caused by hormonal changes that affect the brain’s temperature regulation. A combination of lifestyle tweaks and daily support from evening primrose oil may help reduce how often they happen and how intense they feel.