By Nancy George | Founder, Modani Naturals
September 2026

If you've ever felt a sudden wave of heat rush through your chest, neck and face for no apparent reason, you're certainly not alone.

Hot flushes are one of the most common symptoms of perimenopause and menopause. They can happen during the day, at night, when you're sitting quietly, trying to fall asleep or sometimes right in the middle of a stressful moment.

And if you've experienced them yourself, you'll know they're much more than simply feeling hot.

A hot flush can bring sweating, a racing heart, anxiety and an uncomfortable feeling that you have no control over what is happening. Then, frustratingly, the worry about having another flush can sometimes become part of the experience itself.

It can feel like a vicious cycle.

At Modani Naturals, we believe understanding what's happening in your body can make the menopause transition feel a little less overwhelming. So, let's look at what causes hot flushes, when they can start, common symptoms and triggers, why they can feel worse at night, and natural ways to support yourself through them.

What is a hot flush?

A hot flush is a sudden feeling of warmth, usually felt most strongly around the face, neck, chest and upper body.

The sensation can build quickly and may be followed by sweating as the body tries to cool itself. Some women also experience:

• A sudden wave of heat
• Flushed or reddened skin
• Sweating
• Chills or shivering afterwards
• A racing or pounding heart
• Feelings of anxiety or uneasiness
• A feeling of being suddenly uncomfortable or overwhelmed

Hot flushes are also known as vasomotor symptoms. They can range from mild and barely noticeable to severe and disruptive.

According to The Menopause Society, hot flushes typically involve a sudden, intense sensation of heat in the upper body, particularly the face, neck and chest. Sweating, chills, anxiety and a rapid heartbeat can sometimes accompany them.

Every woman's experience is different.

Some women have occasional flushes. Others can experience them many times throughout the day and night.

And importantly, there is no single “normal” way to experience a hot flush.

What actually causes hot flushes?

So, what causes hot flushes during menopause?

During perimenopause and menopause, estrogen levels fluctuate and eventually decline. These hormonal changes can affect the brain's temperature-regulating system.

The hypothalamus is the part of the brain that helps regulate body temperature. When the body's temperature-regulating system becomes more sensitive, even a small change in body temperature may be interpreted as being too warm.

The body then responds by trying to cool itself.

Blood vessels near the skin can widen, increasing blood flow to the skin, and sweating may occur.

The result can be that familiar sudden wave of heat.

The exact mechanism is complex and not completely understood, but the Australasian Menopause Society notes that hot flushes are related to estrogen withdrawal and changes affecting the brain's temperature-regulation center.

So, a hot flush isn't simply caused by the room being warm.

It's a temporary change in the way your body regulates temperature.

When can hot flushes start?

Hot flushes can begin during perimenopause, the stage leading up to menopause.

Perimenopause can last for several years and symptoms can begin while you're still having periods.

For some women, hot flushes are one of the first noticeable changes. For others, they may appear later.

The NHS notes that symptoms can occur during both perimenopause and menopause, and that everyone's experience can be very different.

This is one reason comparing your menopause experience with someone else's isn't particularly helpful.

Your menopause is your menopause.

How common are hot flushes?

Very common.

Hot flushes and night sweats are among the most frequently reported symptoms of the menopause transition.

The Menopause Society reports that up to 80% of women experience hot flashes and night sweats at some point during the menopause transition.

For some women, they're mild and manageable.

For others, they can be frequent and disruptive enough to affect sleep, mood, work and everyday quality of life.

So if you're having several hot flushes a day, you're not imagining it and you're definitely not alone.

My experience with hot flushes

At Modani Naturals, menopause isn't just something I read about.

I've experienced the reality of it myself.

During perimenopause and menopause, I was having hot flushes every day and throughout the night.

For me, it felt like a wave of heat suddenly flushing through my body, starting around my chest, head, face and neck.

Sometimes they seemed to happen for no reason at all.

Other times, they were clearly brought on by a fright, stress, worry or anxiety.

And the anxiety could become intense.

My heart would race, which made me even more anxious. In the early stages of perimenopause, it was frightening enough that I even had my heart checked because I wondered whether something serious was happening.

A flush would last around 20–30 seconds, and I could experience approximately 12 a day.

The strange thing is that you often seem to know one is coming.

There is an unusual sensation beforehand almost like your body is warning you.

Then comes the heat.

You can't stop it.

You just have to wait for it to pass.

Why do hot flushes feel worse at night?

Nighttime can be particularly difficult because hot flushes can interrupt sleep and may occur when you're already warm under bedding.

When a hot flush occurs during sleep and causes significant sweating, it's commonly referred to as a night sweat.

For me, the worst part wasn't necessarily waking during the flush itself.

I'd often wake around 3am feeling clammy and realise my head, hair and neck were sweaty and my pillowcase was damp.

Even during winter, the flushes didn't seem to care that it was cold outside!

I'd sleep with light, cool sheets and keep my arms and legs outside the covers until my body settled again.

And then there was the anxiety.

A nighttime flush can be particularly unsettling when you're lying quietly in bed. A racing heart and sudden wave of heat can make you feel anxious, and that anxiety can make the whole experience feel even more intense.

For me, it became a cycle:

flush → racing heart → anxiety → worry → more stress → another flush

Stress and anxiety can be associated with hot flushes, and some women notice that emotional stress makes their symptoms more noticeable or difficult to cope with.

Common hot flush triggers

Everyone is different, and something that triggers a flush for one woman may have no effect on another.

Commonly reported triggers can include:

• Stress and emotional upset
• Anxiety and worry
• Warm rooms or hot weather
• Hot drinks
• Spicy foods
• Alcohol
• Caffeine
• Heavy clothing or bedding
• Sudden changes in temperature

The Australasian Menopause Society notes that wearing layers and breathable fabrics and avoiding potential triggers such as spicy food and excess alcohol or caffeine, may help some women.

But don't feel that you have to eliminate everything from your life just because someone else says it's a trigger.

Your personal triggers are what matter most.

For me, emotional triggers were particularly noticeable.

Stress, worry, fear, anger and anxiety could all contribute.

Spicy foods seemed to be more noticeable in the beginning, while coffee wasn't a problem for me and I don't drink alcohol.

Keeping a simple symptom diary can help you notice whether particular foods, situations or environments consistently seem to bring on your flushes.

Natural ways to support your body through hot flushes

There isn't one magic solution for everyone.

Sometimes the most helpful approach is a combination of small, practical changes that make you feel more comfortable and give you ways to cope when a flush arrives.

The Australasian Menopause Society notes that lifestyle changes can improve overall wellbeing and may make symptoms easier to tolerate, although lifestyle measures don't necessarily reduce hot flush frequency for everyone.

Keep your environment cool

A fan beside the bed can be incredibly helpful.

Keeping your bedroom cool, using light bedding and opening a window when appropriate may help you feel more comfortable during the night.

Dress for comfort

Forget what season it is, dress for what your body needs.

Light, breathable fabrics such as cotton, linen and bamboo can be more comfortable than heavier or less breathable materials.

Layering can also make it easier to remove clothing quickly when a flush arrives.

Keep water nearby

Sweating means you lose fluid, so keeping hydrated is important.

I always keep a bottle of water beside my bed.

It also means you don't have to get up searching for water at 3am!

Slow your breathing

When you feel that familiar wave beginning, try slowing your breathing.

A few slow, steady breaths can help you focus on something you can control while you wait for the flush to pass.

It won't necessarily stop the flush, but it may help you feel calmer while it's happening.

Move your body

Regular movement is beneficial for overall physical and emotional wellbeing during midlife.

It doesn't have to mean an intense workout.

For me, taking my dog for a daily walk, even if it's only around a kilometre, gives me fresh air, movement and a reason to get outside.

Sometimes the simple things matter.

Find ways to reduce stress

This one is easier said than done.

Life doesn't suddenly stop throwing curve balls because we're going through menopause!

But finding small ways to create calm can make a difference to how you cope with symptoms.

A few minutes of quiet, slow breathing, walking outside, gentle stretching or simply stepping away from a stressful situation can all be worthwhile.

Why sleep is so important

Sleep and menopause can be a frustrating combination.

Hot flushes and night sweats can interrupt sleep, while poor sleep can leave you feeling more tired, irritable and emotionally vulnerable the following day.

Hot flushes and night sweats themselves can contribute to sleep and mood difficulties and affect quality of life.

And when you're already dealing with hormonal changes, stress and anxiety, being exhausted can make everything feel harder.

Creating a cool, comfortable sleep environment is a simple place to start.

Try:

• Light, breathable bedding
• Natural, breathable sleepwear
• A fan or cool air
• Keeping water beside your bed
• Avoiding an overly warm bedroom
• Having a calming bedtime routine
• Practicing slow breathing if you wake during the night

Don't worry about creating the “perfect” sleep routine.

Aim for comfortable and calming.

A little cooling trick that helped me

One of the simplest things I found helpful was keeping a damp, cool towel nearby.

If I was particularly hot at night, I'd place a wet towel across my chest to help cool down.

I also found that lying on my left side, with my right arm resting by my side, felt comfortable and helped me relax and breathe more easily.

These are personal strategies rather than medical treatments, but sometimes little things that make you more comfortable are worth holding onto.

My experience with Wild Yam Cream

This is where my own experience led me to continue using Modani Naturals Wild Yam Cream.

I want to be very clear: my experience is personal, and it isn't clinical research. I can't say that what happened for me will happen for someone else.

The Australasian Menopause Society currently reports that there is insufficient evidence to support wild yam cream as an effective treatment for menopausal symptoms.

But I believe personal experience is still worth sharing — particularly when it's presented honestly.

Before using Wild Yam Cream, I was experiencing around 12 hot flushes a day, together with significant anxiety and disrupted nights.

Now, I may have one flush a day and sometimes none.

When I do experience one, it is much less intense.

Instead of feeling like I'm glowing or on fire, the sensation is much shorter and often seems to stop partway through.

My night sweats have also become much less frequent, and I sleep considerably better.

I use my Wild Yam Cream every morning and evening as part of my daily self-care routine. If I feel a flush beginning in the afternoon, I sometimes apply a small amount to my wrists.

I've also noticed that I feel calmer, more focused and less inclined to worry about things I can't control.

For me, it's not about expecting one product to fix everything.

It's about supporting my body and creating a daily routine that helps me feel more comfortable and balanced.

And sometimes, that's enough to make life feel a whole lot easier.

FAQ: Hot Flushes & Menopause

1. What causes hot flushes during menopause?

Hot flushes are primarily associated with hormonal changes during perimenopause and menopause. Changes in estrogen can affect the body's temperature-regulation system, making it more sensitive to changes in temperature and triggering responses such as sweating and increased blood flow to the skin.

2. How long does a hot flush usually last?

Hot flushes vary considerably from woman to woman. The Menopause Society says an individual episode typically lasts between 1 and 5 minutes, although individual experiences can be shorter or longer.

For me, they were often around 20–30 seconds.

The important thing is that there is considerable individual variation.

3. Why do I get hot flushes at night?

Nighttime hot flushes occur for the same underlying reasons as daytime hot flushes. When they happen during sleep and cause significant sweating, they're commonly referred to as night sweats.

Keeping the bedroom cool, using lighter bedding and wearing breathable sleepwear may make nighttime symptoms more comfortable.

4. Can stress and anxiety cause hot flushes?

Stress and anxiety can be associated with hot flushes, and some women find that emotional stress makes their symptoms more noticeable or intense.

A racing heart can also accompany a hot flush, which may make the experience feel more alarming.

Finding ways to calm your breathing and reduce stress may help you cope with the experience.

5. What are some natural ways to manage hot flushes?

Simple measures can help improve comfort, including keeping your bedroom cool, wearing breathable clothing, using lighter bedding, staying hydrated, identifying personal triggers, getting regular movement and finding ways to manage stress.

Lifestyle measures may improve overall wellbeing and make symptoms easier to tolerate, although they don't necessarily reduce hot flushes for everyone.

If hot flushes are frequent or significantly affecting your sleep or quality of life, speak with your healthcare professional about the treatment options available to you.

When should you speak to your doctor?

Although hot flushes are extremely common during perimenopause and menopause, don't automatically assume every episode of sweating, flushing or a racing heart is menopause related.

Other conditions and some medications can cause or contribute to flushing and sweating. The Australasian Menopause Society notes that conditions including thyroid disease, anxiety and panic disorders, infections and some medications can also be associated with hot flushes or sweating.

Speak with your doctor if your symptoms are new, unusual, severe, worrying you, or significantly affecting your daily life or sleep.

There are also medical treatment options available for women who need more support. Your healthcare professional can help you understand which options may be appropriate for you.

And if you ever experience symptoms that feel like a medical emergency such as significant chest pain, severe shortness of breath or fainting seek urgent medical care rather than assuming it is a hot flush.

Looking for gentle, natural menopause support?

If you're looking for a simple botanical addition to your daily self-care routine, you may like Modani Naturals Wild Yam Cream.

It's a water-free, plant-rich balm made in Australia and created as part of a gentle daily self-care routine for women navigating midlife and menopause.

Explore Modani Naturals Wild Yam Cream →

As with all natural products, individual experiences vary. Wild Yam Cream is not a hormone treatment or a substitute for medical care.

Conclusion: You're not imagining it

Hot flushes can be one of the strangest and most frustrating parts of menopause.

One minute you're perfectly comfortable.

The next, a wave of heat is moving through your chest, neck and face, your heart is racing and you're wondering how long it will last.

If this sounds familiar, know that you're not alone.

Hot flushes are a very common part of the menopause transition, but that doesn't mean you simply have to suffer through them without support.

Understanding your triggers, keeping cool, dressing comfortably, prioritising sleep, moving your body and finding small ways to manage stress can all help you feel more comfortable.

And sometimes, finding a natural self-care routine that works for you can make a meaningful difference.

For me, Wild Yam Cream has become part of that routine.

It hasn't made every symptom disappear — but the difference I've personally noticed in the frequency and intensity of my hot flushes, my sleep and my overall sense of calm has made my menopause journey much easier.

Menopause isn't something we need to battle. It's a stage of life we can learn to support ourselves through gently, naturally and one day at a time.

About the author

Nancy George is the founder of Modani Naturals, an Australian natural skincare brand created with a focus on plant-rich, gentle self-care for women through midlife and menopause.

Nancy draws on her own experience navigating perimenopause and menopause, together with her experience developing and using botanical skincare products, to share practical and supportive information for women seeking a more natural approach to self-care.

Sources & further reading

Australasian Menopause Society — Menopause information
Evidence-based information for women and health professionals about menopause and its symptoms.
Visit the Australasian Menopause Society

Australasian Menopause Society — Non-Hormonal Treatments for Menopausal Symptoms
Information about hot flushes, night sweats, lifestyle measures and non-hormonal treatment options.

Australasian Menopause Society — Complementary Medicines and Therapies for Hot Flushes
Information about the current evidence surrounding herbal and complementary approaches, including wild yam cream.

The Menopause Society — Hot Flashes
Information about hot flashes, night sweats, symptoms, duration and their effect on sleep and mood.

The Menopause Society — Menopause Symptoms
Overview of common menopause symptoms and vasomotor symptoms.

NHS — Symptoms of menopause and perimenopause
General information about perimenopause and menopause symptoms.

Disclaimer: This article is provided for general educational purposes only and is not intended to diagnose, treat or prevent any medical condition. Individual experiences with menopause and natural products vary. Information about Modani Naturals products is not a substitute for professional medical advice. If you have concerns about your symptoms or treatment options, please speak with your qualified healthcare professional.