Sweating during menopause: hot flashes and night sweats, and what helps
In the middle of a meeting, you suddenly feel a hot flush coming on. Or you wake up at night, with soaked sheets, while your partner sleeps soundly. If you are between 40 and 60, there's a good chance this is related to menopause. According to figures from the Dutch College of General Practitioners, over 70% of women in this life stage experience symptoms such as hot flashes and night sweats. So this is not a rare exception; it is part of this life stage for the majority of women. That doesn't make it any less annoying, but it does mean you're not alone in it.
By Zero·One Redactie
1 July 2026
4 min. reading time
Why does menopause cause hot flashes and night sweats?
During menopause, estrogen production gradually decreases. This hormone plays a role, among other things, in regulating your body temperature through the hypothalamus, the part of your brain that acts as a kind of thermostat.
When estrogen levels fluctuate and drop, this internal thermostat temporarily becomes imbalanced. Your brain thinks your body is too hot, even if it isn't, and reacts with a sudden release of heat and sweat to cool down. That's a hot flash. If this happens at night, we call it night sweats.
The duration and intensity vary greatly from person to person. Some women experience it for only a few months, while others experience it for years, with varying severity.
Recognizable situations
A hot flash often begins with a sudden feeling of warmth in the face, neck, or chest, which spreads within seconds. It is often accompanied by redness, sweating, and sometimes a rapid heartbeat. After a few minutes, it usually subsides, sometimes followed by a cold, clammy feeling.
Night sweats are essentially the same mechanism, but during sleep. You wake up with wet sheets and nightclothes, which can significantly disrupt sleep quality. Sleep deprivation due to repeated awakenings can, in turn, exacerbate stress and fatigue, reinforcing the pattern.
What can you do yourself?
A number of lifestyle adjustments can reduce the frequency and intensity of hot flashes, although they don't work equally well for everyone.
Recognize your triggers. Caffeine, alcohol, spicy foods, and hot drinks can trigger hot flashes in some women. Keeping track of when hot flashes occur for a few weeks can reveal patterns.
One wipe. Up to five days dry.
Discrete anti-perspirant wipes, individually wrapped in a plastic-free sachet. Apply in the evening, ready for the next day.
Layer your clothing. This way, you can quickly take off a layer as soon as a hot flash starts, instead of being stuck in clothes that are too warm.
Breathable materials in bed. Cotton bedding and nightwear allow moisture to evaporate better than synthetic fabrics, making night sweats less uncomfortable.
Keep your bedroom cool. A lower room temperature, a fan, or a cooling pillow can help limit night sweats.
Exercise regularly. Regular physical activity is associated with less severe menopausal symptoms in several studies, although it is not a guarantee.
Manage stress. As with other forms of sweating, stress can trigger or worsen hot flashes. Breathing exercises and relaxation techniques can help.
When is professional help a good step?
If hot flashes or night sweats severely disrupt your daily functioning, sleep, or well-being, a conversation with your doctor is worthwhile. There are medical treatment options, including hormone therapy, which are suitable for different individuals depending on their medical history and preferences. This is an individual consideration best made in consultation with a doctor.
What can you do about the sweat stains themselves?
In addition to addressing the hot flashes themselves, there is also the practical side: the wet armpits and sweat stains that hot flashes bring, often at unexpected moments.
It's important to be clear: an antiperspirant does not treat the cause of menopause itself, and does not change your hormone balance. What it does do is reduce sweat production locally, for example in your armpits, making the physical discomforts of a hot flash less visible and less bothersome.
The Zero·One anti-sweat wipes are applied in the evening to clean, dry skin and offer up to five days of protection. This means you don't have to think about applying a new layer of product every morning, and your armpits will stay dry even during an unexpected hot flash during the day. For night sweats specifically, the protection also works at night, as the wipe is applied before sleeping.
It is not a solution for the hot flash itself, but it is a solution for part of its practical impact.
Frequently asked questions
How long do hot flashes last on average? This varies greatly from person to person. Some women experience symptoms for a few months, others for several years. There is no fixed duration that applies to everyone.
Is night sweating during menopause the same as excessive sweating due to other causes? The underlying mechanism (disrupted temperature regulation) is similar, but the hormonal cause during menopause is specific. Other forms of excessive sweating can have other causes, such as stress or heredity.
Can diet reduce hot flashes? Certain foods can trigger hot flashes in some women, especially caffeine, alcohol, and spicy foods. Avoiding these can provide relief, although this does not work for everyone.
Does an antiperspirant help against hot flashes themselves? No, an antiperspirant does not change the hormonal cause of a hot flash. However, it does reduce sweat production locally, which lessens the practical consequences, such as wet armpits.
When should I see a doctor for menopausal symptoms? If the symptoms severely affect your daily functioning, work, or sleep, a conversation with your doctor is a good step. There are treatment options that are suitable for different situations.
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