Vasomotor symptoms (VMS), like hot flashes and night sweats, are common menopause symptoms. They’re likely the result of hormonal fluctuations that affect how your body controls its temperature.

You may experience vasomotor symptoms during perimenopause (the years leading up to menopause), or after menopause starts. These symptoms may last for years.

The severity of vasomotor symptoms varies from person to person. In some cases, vasomotor symptoms can greatly affect your quality of life.

You may be able to manage vasomotor symptoms at home, but if your symptoms are severe, talk with a doctor about treatments that can help.

Researchers think changes in hormone levels affect how your body controls its temperature, leading to hot flashes and night sweats. The exact way these hormone changes cause vasomotor symptoms isn’t fully understood.

During a hot flash, the body senses it’s too hot, and sends an exaggerated signal to the rest of the body to dilate the blood vessels and to sweat in an attempt to cool down.

Hot flashes feel like sudden waves of heat in your body.

Your face and neck may become flushed. You might sweat heavily, especially in the upper body. Your fingers might tingle, and your heart may beat faster than usual.

Each hot flash may last between 30 seconds and 10 minutes. Hot flashes are called night sweats when they make you sweat excessively when you sleep.

Most, but not all, people will have vasomotor symptoms during menopause. A 2018 research review notes that up to 80% of menopausal women may experience these symptoms.

According to the Study of Women’s Health Across the Nation (SWAN), the prevalence of vasomotor symptoms also varies by ethnicity. SWAN is a 25-year study of over 3,000 ethnically and racially diverse women living in the United States.

SWAN researchers found that African American women had the highest prevalence of vasomotor symptoms. Asian women had the lowest prevalence.

Vasomotor symptoms start in the years leading up to menopause, also known as perimenopause or the menopausal transition.

Menopause starts 12 months after a person’s last menstrual period. Many people start perimenopause in their mid-to-late 40s, but it’s possible to start in your early 40s or late 30s.

Research from 2015 suggests that hot flashes and night sweats last for about 7 years on average. But they may last for more than 15 years for some people.

Smoking or having a high body weight may increase the duration of hot flashes. Black people may also experience more frequent and severe vasomotor symptoms.

The frequency of vasomotor symptoms like hot flashes varies from person to person and from day to day. Some people may have them several times a day, while others may have them a few times a week.

The frequency can also change over time as you get closer to menopause. Hot flashes may occur more frequently leading up to your final menstrual period and in the year or two after your period stops.

Learn more about the prevalence and frequency of hot flashes in menopause.

Vasomotor symptoms are related to how your body controls its temperature. Anything in your environment or foods that make you warm could trigger a hot flash.

Possible triggers include:

  • spicy foods
  • hot beverages
  • caffeine
  • alcohol
  • stress
  • hot weather

Vasomotor symptoms aren’t always preventable, but avoiding triggers like alcohol and spicy foods may help reduce how often you have them. It may help to keep a symptom diary to track your symptoms and possible triggers.

Both obesity and smoking may also increase your risk of vasomotor symptoms. You may be able to lower your risk by maintaining a moderate weight or by quitting smoking if you smoke.

You might be able to manage vasomotor symptoms with changes to your routine. Lifestyle changes to manage these symptoms at home include:

  • wearing layers you can easily take off if you start having a hot flash
  • wearing loose clothing
  • sipping ice water
  • taking a cool shower before bed
  • keeping your bedroom cool with an air conditioner or fan
  • avoiding triggers, like spicy foods, alcohol, and caffeine
  • avoiding exercise right before bedtime
  • maintaining a moderate weight
  • avoiding smoking

A small 2021 study also suggests that eating a plant-based diet rich in soybeans may reduce the frequency and severity of hot flashes. Ask your doctor or a registered dietitian whether changing what you eat may help you.

If your vasomotor symptoms are severe or happen frequently, your doctor may recommend hormone therapy. Hormone therapy isn’t right for everyone because it can come with adverse effects, like an increased risk of stroke or breast cancer.

Low dose antidepressants, such as paroxetine (Paxil), or other nonhormonal medications may also help with vasomotor symptoms. A healthcare professional can help you determine which treatment may be right for you.

Though vasomotor symptoms are most often related to menopause, other factors can cause them as well. Other potential causes include:

  • thyroid conditions
  • certain cancers
  • certain medications, like hormone therapy used to treat breast cancer

Vasomotor symptoms are common during perimenopause and menopause. For some people, they’re minor annoyances. But for others, they can be intense and make life more challenging.

Talk with your doctor if you have any concerns about vasomotor symptoms or any other menopause symptoms.