We hear so much about hot flashes during perimenopause, but what about those moments when you suddenly feel freezing cold? One minute you’re throwing off the blankets because you’re too hot, and the next you’re pulling them right back up because you’re shivering.

I’ve had nights when I go from feeling completely overheated to having the chills, and sometimes it seems to happen out of nowhere. It’s a strange feeling, especially when you expect hot flashes but nobody really mentions the cold ones. Turns out, temperature swings like these can happen during perimenopause, too. So if you’ve been wondering why you’re suddenly reaching for a sweater in the middle of the night, there’s a reason your body might be doing this.

What’s Actually Happening?

A lot of this actually comes down to one tiny part of your brain called the hypothalamus.

Think of your body as having its own thermostat that helps keep your temperature steady. During perimenopause, changing estrogen levels can affect the part of your brain that regulates body temperature, making it more sensitive than before. Even small changes can trigger a response, which is why you might suddenly feel hot, start sweating, and then find yourself shivering a few minutes later. It can feel like your body can’t make up its mind, but there’s actually a reason for those temperature swings.

Why the Chills Can Feel So Intense

There’s a physical reason you might feel especially cold after a hot flash, too. When you’ve been sweating, even a little, the moisture on your skin can make you feel chilled as your body cools down. So you go from feeling overheated to suddenly wanting to bundle up. If this has been happening to you, that hot-to-cold swing can feel pretty uncomfortable.

Simple Ways to Support Your Body Through It

As a mom and someone who works with women in this stage of life, I hear about these temperature swings quite a bit. There are a few things I’ve found helpful to try when these temperature swings happen.

Dress in layers. I know this sounds simple, but having a cardigan or light blanket nearby can make those sudden changes easier to manage. Breathable fabrics can also help if you’ve been sweating and your skin feels damp afterward.

Reach for something warm to drink. I love having a warm drink when I’m feeling chilly. Ginger tea or goji berry tea might be something you enjoy, too, although there’s no strong evidence that these teas can prevent cold flashes. Just be mindful of ginger if you find that spicy foods make your hot flashes worse.

Give yourself a moment to settle. Hormonal changes can affect how your body responds to temperature, and hot flashes can come with changes in heart rate and sweating. When the chills hit, try relaxing your shoulders and taking a few slow breaths. Walking, stretching, or making a little time to unwind during the day may also help you manage stress, even if they don’t directly stop the temperature swings.

Keep your sleep routine as consistent as you can. Going to bed and waking up around the same time each day may help with sleep quality. I’d also keep your bedroom comfortable rather than making it too cold, especially if you’re already waking up feeling chilled.

Get to know your triggers. Some women notice more hot flashes with alcohol, caffeine, spicy foods, or warm environments, although everyone’s different. You could jot down when your temperature swings happen and what was going on beforehand. Over time, you might notice a pattern that helps you make a few adjustments without feeling like you have to give up everything you enjoy.

What You Eat Can Make a Difference Too

Food won’t stop the fluctuations entirely, but it can influence how steady and supported your body feels through them.

• Magnesium-Rich Foods: Pumpkin seeds, spinach, and almonds can support nervous system balance and help your body stay more at ease.
• Phytoestrogens: Flaxseeds and non-GMO soy can gently mimic estrogen in the body, which gently interact with estrogen receptors and may help soften fluctuations.
• Healthy Fats: Avocado and walnuts support the production of all hormones, including the ones that tell your brain you’re at a safe temperature.
• Mineral-rich vegetables: Spinach, kale, Swiss chard (rich in magnesium, calcium, and vitamins that support nerves and hormone balance).
• Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts (help the liver process estrogen and support overall hormone balance).

I often remind women that our bodies change during this stage of life, and sometimes we need to adjust along with them. Maybe you’re more tired than usual or need a little more downtime. I’ve learned that it’s okay to give yourself that extra rest instead of pushing through everything as usual.

Simply Salt & Soul

The Salt (The Science): Your hypothalamus is the part of your brain that helps regulate body temperature. Estrogen plays a role in how it works, so when estrogen levels fluctuate during perimenopause, your body can become more sensitive to temperature changes. This can trigger hot flashes and sweating, sometimes followed by chills as your body cools down. If your skin is still damp from sweating, you might feel even colder afterward.

Magnesium comes up a lot in conversations about perimenopause, too. It plays a role in muscle and nerve function, but we don’t have strong evidence that taking extra magnesium helps prevent hot or cold flashes. Getting enough through foods like pumpkin seeds, nuts, beans, and leafy greens is still important for your overall health.

The Soul (The Wellness): I think one of the frustrating things about perimenopause is how unpredictable your body can feel. You might be perfectly comfortable one minute, throwing off the blankets the next, and reaching for them again shortly afterward. When something that used to happen without you thinking about it suddenly feels different, it can take some getting used to.

When I get those chills, I just want to get warm again. I’ll grab a blanket, make some tea, or throw on a sweater. Sometimes, that’s all you can really do. Your body’s going through changes, and you may need to adjust a few things along the way.