What You Need To Know About Postpartum Hot Flashes

Some people experience hot flashes after pregnancy. Learn why they occur, the link to breastfeeding, and how you can manage them.

Just when you thought the weird pregnancy symptoms were over after birth, enter postpartum hot flashes.

Many people associate hot flashes with menopause, but they can also occur during other times of hormonal fluctuations, such as pregnancy or postpartum. After having a baby, your body goes through many postpartum changes as it adjusts back to pre-pregnancy levels.

Don’t be alarmed if you are suddenly feeling hot or are breaking out in a sweat after having a baby—or even going through night sweats. Research has found that postpartum hot flashes can be very similar to those some people experience during menopause, as both experiences are times of extreme hormonal fluctuation.1

If you’re wondering what’s up with your sudden postpartum hot flashes, here is what you need to know, plus get tips on how to manage any discomfort that comes along with hot flashes.

Postpartum Hot Flashes, Defined

Hot flashes, sometimes known as hot flushes, come on suddenly. They usually occur in the weeks after your baby is born and they tend to be the worst at the two-week mark after childbirth.

If hot flashes occur at night, these are called night sweats because you usually wake up to find yourself feeling hot and wet with sweat.2

Postpartum hot flashes can also lead to other symptoms you might notice, such as:

• Irritability and tiredness
• Disturbed sleep
• Strong body odor
• Waking up often
• Feeling dehydrated

How long will you have postpartum hot flashes?

You can experience postpartum hot flashes for several months after giving birth, but every person is different. Once your menstrual cycle comes back, your hormone levels may stabilize and the postpartum hot flashes may resolve.

“After delivery, it can take a week to months to return to regular ovulation and monthly menstrual cycles,” explains Alyssa Dweck, MD, New York-based OB-GYN, and author. “Until this occurs, estrogen (typically produced at high levels during ovulation) is super low,” she adds. “When estrogen production resumes with ovulation and regular menses, hormonal hot flashes and night sweats typically resolve.”

What Causes Postpartum Hot Flashes?

Your body goes through many changes during pregnancy, including the release of two hormones—progesterone and estrogen—in large amounts.

But as soon as your baby and placenta are delivered, these hormone levels plummet. It can take some time for your hormones to go back to their pre-pregnancy levels, and this fluctuation can lead to hot flashes.

Dr. Dweck explains that estrogen is especially low during the immediate postpartum period, as well as during lactation, and in menopause. Research even shows that the temperature of skin around your breasts increases during lactation.3

Postpartum hot flashes and breastfeeding

Hormones produced to help with milk production can also lead to hot flashes. During pregnancy, your body begins producing prolactin to stimulate the growth of mammary tissue in anticipation of breastfeeding.

“Lactation tends to delay the return to ovulation,” explains Dr. Dweck. “The longer the delay until ovulation and estrogen production, the longer hot flashes may last.”

Once you’re done nursing, your period will probably return within six to eight weeks, bringing you some relief from hot flashes. However, postpartum hot flashes can also be caused or intensified by other factors.

Managing Postpartum Hot Flashes

Know that postpartum hot flashes will naturally disappear as your hormone and fluid levels regulate. However, dealing with the symptoms until then can be uncomfortable.

Here are a few things you can do to soothe postpartum hot flashes.

Keep cool

This is a good time to make use of an air conditioner or a fan. You can also keep a window open to let in some cool breeze. It can also be helpful to wear moisture-wicking clothes like cotton and other natural fibers.

If you sweat a lot at night, try switching to moisture-wicking bedsheets. You can also cover your bedsheets with a towel to absorb the sweat.

Stay hydrated

All that sweating, along with the loss of bodily fluids, can leave you feeling dehydrated. It’s important for you to drink plenty of water. Besides helping you keep cool, drinking water is also vital if you are breastfeeding.

Avoid trigger foods

Certain foods and drinks can worsen the symptoms of hot flashes and night sweats. Track your symptoms to see if any foods stimulate your hot flashes, then do your best to avoid them.

Common trigger foods include:

• Caffeine
• Alcohol
• Spicy foods
• Large meals
• Hot foods or liquids

Manage stress

Stress and anxiety can also trigger hot flashes.4 However, simple relaxation techniques may be able to help. Dr. Dweck says that breathing exercises, meditation, or mindfulness might be able to provide relief.

Get adequate sleep

Since stress caused by insufficient sleep may trigger night sweats, getting enough sleep is important for you.

Certain relaxation techniques before bedtime have been shown to help with sleep for postpartum people and to reduce hot flashes:5

• Yoga
• Pilates
• Massage
• Foot reflexology
• Cognitive-behavioral therapy (CBT)

Natural remedies

There aren’t a lot of proven natural remedies for hot flashes, especially when they happen postpartum.

Plant-sourced isoflavones, for example, are an over-the-counter supplement often explored by menopausal individuals experiencing hot flashes and night sweats.

“Since the postpartum period is usually short-lived, these are not usually recommended for the postpartum group,” Dr. Dweck says.

Some plants with estrogen-like properties, known as phytoestrogen, have been shown to reduce the frequency of hot flashes in menopausal individuals.6

“Ingesting a large amount of soy might help to alleviate hot flashes,” notes Dr. Dweck. “Soy sauce is typically not the best source but other soy products could potentially have a small effect.”

However, experts warn that natural remedies may not be safe, especially if you are breastfeeding. It’s best to talk to your healthcare provider before taking any supplements or making changes to your diet.