Why hot flushes intensify at night and how to prepare for sleep
Hot flushes are common during menopause, but many women notice they feel more intense or more noticeable at night. During the day there are distractions, movement and activity, but when silence and rest arrive, bodily sensations become clearer.
What happens in the body at night?
At night, the body naturally enters a process of regulation and rest. Body temperature drops slightly and the nervous system tries to switch off.
During this stage, hormonal changes can make this regulation more sensitive, so sensations such as sudden heat may be felt more intensely.
Tiredness from the day or accumulated stress can also play a role, leaving the body more “activated” than it seems when going to bed.
How to prepare for a calmer night
Rather than focusing only on the hot flush itself, many women find it helpful to pay attention to how they end the day.
Slowing down, reducing screen time, or creating a small moment of calm before bed can help the body transition into rest.
In these routines, some people include a warm caffeine-free drink as a signal to pause. Not for a specific effect, but for the gesture itself: stopping for a few minutes, breathing, and disconnecting.
Mild herbal infusions such as chamomile, lemon balm or rooibos naturally fit into these nighttime routines.
A small ritual that may help you
Night hot flushes cannot always be avoided, but the way we experience them can be supported.
Creating a calmer end to the day can help you reach bedtime with more ease and rest.
Sometimes, the smallest rituals make the biggest difference: softer lighting, a few minutes without stimulation… or a warm infusion before going to sleep.
Discover Alma Teas infusions and create your own ritual to accompany you in these moments of calm and rest.
