Hot flush pattern tracker
Hot flushes often follow a pattern. Note a typical day here to see when they cluster and what might set them off.
Your details
Hot flushes on a typical day
8
about 56 a week
- Morning2
- Afternoon1
- Evening2
- Night3
- Busiest timenight
- Hot flush score (number times severity)16 a day
- Triggers you noticednone ticked
Night flushes disturb sleep, which makes everything harder. Layers, a fan and a cool room help; so can cutting the triggers you ticked. Keeping a week of notes like this helps your GP judge which treatment might suit. NICE says HRT is the most effective treatment for flushes, and CBT can help too.
Flushes that disrupt your sleep or day are worth discussing with your GP. Night sweats with weight loss or fever should be checked.
The working
Adding up a day
2 in the morning, 1 in the afternoon, 2 in the evening and 3 at night is 8 a day, about 56 a week, with night the busiest. Night flushes break sleep, which is why they often feel worst.
Cooling tricks
Small things that help
- Layers you can peel off
- A desk fan and a cool bedroom
- Cool water to sip and a cool flannel
- Cutting back on the triggers you ticked
Score
Number and strength together
Researchers track flushes with a hot flush score: the number a day times their average strength, from 1 for mild to 4 for very severe (Sloan 2001). Eight moderate flushes a day score 16. Falling from 16 to 8 is a halving, which is how treatment studies judge what works, and it is a fairer picture than the count alone.
How long
The longer view
In the SWAN study of over 3,000 women, flushes and night sweats lasted a median of 7.4 years in total, and longer for women whose flushes began before their periods stopped. NICE suggests reviewing any new treatment after 3 months and then once a year.
Treatment
What NICE says
HRT is the most effective treatment for hot flushes and night sweats. CBT is also recommended and can reduce how much flushes bother you. Non hormonal medicines are an option if HRT is not suitable.
Read with care
What this cannot tell you
- Other causesSweats with fever or weight loss need a GP check.
- MedicinesSome medicines cause flushing.
- Your treatment choiceYour GP can weigh up options with you.
Questions
Common questions
How long do hot flushes last?
Each flush lasts a few minutes; symptoms often go on for several years.
What triggers hot flushes?
Common triggers include caffeine, alcohol, spicy food, stress and heat.
What is the best treatment for hot flushes?
HRT is the most effective; CBT and other medicines can help.
Sources
- NICE NG23: menopause, identification and management
- NHS: menopause
- Women's Health Concern: menopause factsheets
- Sloan JA et al. Methodologic lessons learned from hot flash studies. J Clin Oncol 2001
- Avis NE et al. Duration of menopausal vasomotor symptoms over the menopause transition (SWAN). JAMA Intern Med 2015
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Support when you need it
Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.
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