Hot and Cold Flashes at Night: What's Happening

By the Good Sleep team · October 22, 2026

Tired woman on a sofa after a night of hot and cold flashes

Short answer: a hot flash opens blood vessels in the skin and triggers sweating to dump heat. When it ends, the sweat keeps evaporating, so you feel cold, sometimes shivery. Cleveland Clinic notes chills can follow a hot flash. Quick-drying layers and a bed that holds a steady temperature help.

Why the swing happens

During menopause, falling estrogen narrows the range your brain considers "comfortable." A small rise in temperature triggers a big heat-dumping response, and a big response overshoots. You go from too hot to too cold.

Cold flashes on their own

Some women get chills without an obvious hot flash first. They're also linked to hormone changes, but a cold spell with a fever is different and needs checking.

Dressing for the swing

A light, moisture-wicking top instead of cotton flannel
A thin blanket within reach, separate from your partner's
Socks you can take off; cold feet make the chill worse
A towel over the pillow you can pull away

Set the bed for both halves

A system that cools and heats can be set to a moderate temperature that's cool during a flash without being cold afterward. Good Sleep's range is 62°F to 110°F, and on a King each side is separate. Read more at trygoodsleep.com, and for the room, see this guide.

When to see a doctor

Chills with a fever, shaking chills, or night sweats with weight loss or a cough aren't typical menopause symptoms. See a doctor promptly. Frequent hot-cold swings that wreck your sleep are worth discussing too.

Sources

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