Hot Flashes in December? How to Stay Cool During the Holidays (And All Year Long)

A few Decembers ago, I was home visiting my parents and helping my mom wrap gifts for the grandkids when I noticed her peeling off her cardigan like it was July. One minute she was sipping cocoa, the next she was fanning herself with a holiday catalog and mumbling something about turning down the thermostat. “It’s like I’ve got my own personal bonfire,” she said. That’s when I realized she wasn’t just warm—she was deep in the trenches of perimenopause. In December.

It was a moment I didn’t forget. And now, years later, I’ve had similar conversations with friends, coworkers, and readers who’ve said the same thing: Why am I sweating through my turtleneck in December?

Here’s the truth—hot flashes don’t care what the weather app says. They can hit any time, anywhere, and yes, even when the snow is falling outside. For many women, the holidays can actually crank up the intensity thanks to the stress, rich food, alcohol, and festive chaos. So if your internal thermostat is misfiring this season (or year-round), you’re far from alone.

The good news? There are ways to feel more in control, more comfortable, and—yes—even cool again. This guide is your permission slip to stop suffering in silence and start finding what works for you. Let’s unpack why hot flashes happen, why they don’t follow a seasonal schedule, and how to outsmart them with real-life strategies that feel doable, even when life is a swirl of wrapping paper and cinnamon rolls.

What’s Actually Happening When You Have a Hot Flash?

Think of hot flashes as your brain sending out a false alarm about your body temperature. Estrogen plays a key role in regulating your body’s thermostat, so when estrogen levels start to drop during perimenopause and menopause, your internal temperature control can get a little...dramatic. The hypothalamus (your body’s heat regulator) gets confused, perceives overheating where there isn’t any, and tells your body to cool down fast. That’s when the sweating, flushing, and sudden heat kicks in.

According to the North American Menopause Society, up to 75% of women experience hot flashes during perimenopause. They can last anywhere from 30 seconds to 10 minutes and often appear unpredictably—for years.

And while they’re often associated with tropical nights and tank tops, hot flashes don’t magically go away in cold weather. In fact, some women find them more noticeable in winter, since they’re already bundled up or battling the dry heat from indoor radiators. It’s like your body’s trying to run two seasons at once.

Why Do They Feel Worse During the Holidays?

So, what is it about the holidays that makes everything—including hot flashes—feel extra intense? A few culprits tend to pile up this time of year:

1. Holiday Stress

Family dynamics, year-end deadlines, emotional overwhelm—it’s all part of the holiday cocktail. When you’re stressed, your cortisol levels rise, which may worsen the frequency or intensity of hot flashes. Plus, stress tends to dial up sensitivity to discomfort, making heat episodes feel even more unbearable.

2. Sugar, Spices, and All the Festive Stuff

Sugar cookies, mulled wine, cinnamon-spiked everything—holiday foods are delicious, but they can also be hot flash triggers. Spicy food, alcohol, and caffeine are known to set off heat episodes in some women. And when you’re snacking all day or sipping something warming by the fire, your body may respond with a flash.

3. Temperature Swings (Inside and Out)

You bundle up to brave the cold, then step into a stuffy room full of people and heaters blasting at full speed. That temperature whiplash can be a recipe for internal chaos, especially for someone mid-perimenopause.

Bottom line: the holidays aren’t just joyful—they’re stimulating. And for a body in hormonal transition, that stimulation can tip the scales toward overheating.

1. Dress Like You’re Managing Microclimates

If hot flashes are your uninvited plus-one this holiday season, think in layers. Dressing for December becomes less about warmth and more about versatility.

Instead of heavy sweaters or fleece-lined everything, look for breathable fabrics you can peel off or adjust as needed. Think tank under blouse, blouse under blazer, blazer that’s easy to ditch mid-dinner. Personally, I started layering light cotton tanks under everything, even under my coziest cardigans. No one sees them, but they’ve saved me from many mid-meal meltdowns.

Smart swaps might include:

• Breathable natural fabrics like cotton, bamboo, or moisture-wicking blends
• Button-down shirts instead of pullovers for quicker cooling
• A scarf or wrap that doubles as an easily removable layer

Dressing in a way that gives you control over your body temperature is one of the simplest ways to reclaim your calm during a hot flash. It’s not just comfort—it’s strategy.

2. Adjust Your Environment (Without a Thermostat War)

One of the trickiest parts of hot flashes in winter? Navigating shared spaces. You might be melting, but your family wants the fireplace roaring. Instead of declaring thermostat war, find ways to modify your personal zone.

Try this:

• Keep a handheld fan in your purse or bedside drawer. The battery-operated kind isn’t glamorous, but it works.
• Use a cooling pillow insert or bamboo sheets that stay breathable overnight.
• Stash a damp washcloth in the fridge or freezer for emergency cool-downs—especially during holiday hosting.

I once hosted a holiday dinner while secretly slipping away to the powder room to splash cold water on my neck between courses. Glamorous? Not quite. Effective? Absolutely.

3. Rethink Your Favorite Holiday Sips and Snacks

There’s no need to give up all the fun foods. But being more mindful about your triggers might save you a few sweaty episodes—especially during long events or travel.

Potential flash-inducers include:

• Red wine (it dilates blood vessels, which may contribute to flushing)
• Spicy dishes (think chili, curries, or sauces with heat)
• Caffeine and sugary drinks

Instead of skipping altogether, try moderating or swapping. A spritz instead of full wine. Decaf coffee with oat milk instead of a triple latte. A soothing herbal tea that feels festive but won’t rev up your system.

Some women find certain foods trigger them more than others. You might keep a casual “heat diary” to notice patterns, not for perfection but for empowerment.

4. Build In Cool-Down Moments (Even in Chaos)

The holidays tend to move fast. You’re juggling guests, logistics, last-minute runs to the store, and way too many timers. That nonstop pace can trigger your stress response—fast. And since stress is a known hot flash amplifier, intentionally inserting micro-moments of calm may help interrupt the spiral.

These don’t need to be full meditations or 30-minute escapes. It could be:

• A five-minute solo walk around the block to breathe cold air and reset
• Turning off your phone and staring at the snow falling out the window for three minutes
• Splashing your wrists with cool water and taking five slow, steady breaths before guests arrive

These little acts might feel small, but they help your nervous system recalibrate. And when your nervous system feels safer, your body is less likely to overreact with heat.

5. Sleep Like It’s Your Superpower

Hot flashes at night (also known as night sweats) are incredibly common—and wildly disruptive. Waking up drenched or overheated doesn’t just make for groggy mornings; it can also tank your resilience for handling daytime symptoms.

Some ideas to help your body (and sheets) stay cooler through the night:

• Layer blankets instead of one heavy comforter so you can adjust easily
• Try moisture-wicking sleepwear made specifically for hot sleepers
• Keep a glass of water next to the bed and a cool cloth within reach
• Sleep with a fan directed at your lower body (feet and legs regulate temperature efficiently)

So no, you’re not imagining that “tired and wired” feeling. And while a single product won’t fix everything, creating a cooler, calmer sleep environment can be a total game-changer.

6. Don't Downplay the Mental Load

One thing that often gets overlooked? The emotional side of hot flashes. Beyond the physical discomfort, there’s the embarrassment, the self-consciousness, the fear of someone noticing. And during the holidays—when gatherings are social, photo-heavy, and family-centered—that pressure can double.

I’ve spoken to women who skip events because of anxiety about sudden sweating or flushed skin. Others feel like they have to “push through” without drawing attention. That silent discomfort deserves to be named.

Here’s the reality: Hot flashes aren’t a failure. They’re not something you need to hide or “manage better.” They’re a natural part of a transition nearly half the population will experience. Talking about it—openly, honestly, even with a little humor—can take away some of the sting.

That conversation I had with my mom years ago? It turned into the first of many. And now, we text each other when we’re having a “molten moment” and joke about investing in cooling capes. Humor heals.

Your Wellness Wins

• Layer like a pro—cotton tanks under cozy knits give you on-the-go control.
• Sip smart—cool drinks and mocktails with herbs or citrus can refresh without triggering heat.
• Swap shame for sharing—talking about hot flashes reduces stress and builds connection.
• Turn your bedroom into a cool cocoon—sheet choices and airflow matter more than you think.
• Build “cool-downs” into your day—small resets help your body recalibrate quickly.

You’re Not Melting, You’re Evolving

Hot flashes in December may feel like a cruel joke, but they’re also a reminder that your body is in motion. Not broken. Not betraying you. Just transitioning. And like all transitions, it’s okay to need new tools, new rituals, and a little extra support.

This season, instead of trying to power through the discomfort, consider what your body is asking for—and how you can respond with care, not criticism. You’re allowed to feel good, even in the middle of hormonal shifts, chaotic holiday dinners, and unpredictable temperature swings.

So pour something cool, peel off a layer, and take a deep breath. You’ve got this—and no, you’re not the only one sweating through December.