Cold flushes and chills in menopause: why you suddenly feel cold, and what helps
By Softer Mind · Updated 15 October 2026 · 8 min read · Based on NHS guidance and published research
One minute you're throwing off your cardigan. The next you're pulling it back on, cold to the bone and maybe shivering. Sometimes the chill comes on its own, with no heat before it at all. It can happen in a warm room, at your desk or in the middle of the night.
If that sounds like you, you may be having menopause cold flushes (cold flashes). They're less talked about than hot flushes, but they're part of the same picture. The NHS describes hot flushes as your face, neck and chest suddenly feeling very hot or cold. So yes, feeling suddenly cold can be a menopause symptom.
That said, chills are also a common sign of infection. So it's worth knowing which signs need a check.
Get an urgent GP appointment, or call 111, if your chills come with:
- a high temperature that isn't getting better, or is getting worse
- shaking, or feeling very unwell
See your GP if your chills come with:
- weight loss you can't explain
- night sweats that wake you up regularly or worry you
Call 999 or go to A&E if you have uncontrollable shivering, you're confused or breathing very fast, you have a rash that doesn't fade when you press it, or you're worried it could be sepsis.
These signs come from the NHS advice on high temperature, the NHS night sweats page and the NHS sepsis page.
What are cold flushes (cold flashes) in menopause?
A cold flush is a sudden feeling of cold, often with goosebumps or shivering. You might hear it called a cold flash, menopause chills or "the shivers".
For many women, the chill comes straight after a hot flush. For others, it seems to come out of nowhere. Either way, it tends to pass in a few minutes.
What do menopause chills feel like?
Women describe it in different ways:
- a sudden chill that runs through your body
- feeling cold and clammy after a sweat
- shivering, or your teeth chattering
- goosebumps, even though the room is warm
- cold hands and feet
- needing to grab a jumper or get under the duvet, only to throw it off again later
Women's Health Concern, the patient arm of the British Menopause Society, says hot flushes can come with sweating and palpitations, "or sometimes shivering". It also says they can cause anxiety, discomfort and broken sleep.
Why do you get cold after a hot flush?
It comes down to your body's thermostat. This sits in a part of the brain called the hypothalamus.
Normally, your body is happy across a small range of core temperatures. It only starts to sweat when you get too hot. It only starts to shiver when you get too cold. The gap between those two points is your comfort zone.
Women's Health Concern explains that changing oestrogen levels affect this thermostat. It's as if it now has a narrower range of temperatures it can put up with. So your body reacts to small changes that you wouldn't have noticed before.
Research backs this up. In women who have hot flushes, that comfort zone is much narrower. A small rise in core temperature sets off a flush: blood rushes to the skin and you sweat. Women often report chills along with the heat and sweating (Freedman, 2014).
The same review explains what may happen next. After a flush, your core temperature drops. Because the "too cold" point is also set higher than usual, your body can cross it and start to shiver. In plain words: you cool down too much, and your body tries to warm you back up.
If your skin and nightclothes are still damp from sweating, that won't help you warm up. So the chill can feel at its worst after a night sweat.
Can you get cold flushes without hot flushes?
Some women notice chills on their own, with no heat before them.
There isn't much research on cold flushes by themselves. Most studies look at hot flushes and count chills as part of them. So if you're getting chills without any heat at all, it's especially worth checking for other causes, below.
Why do stress and anxiety make it worse?
Women's Health Concern says your thermostat's range narrows further when you're under stress. So a busy, anxious day can mean more flushes, and more chills after them.
Anxiety can cause chills on its own, too. The NHS lists chills, hot flushes, trembling and sweating among the physical symptoms of a panic attack. If your chills come with a racing heart, fear or a sense of dread, have a look at our page on perimenopause panic attacks.
What else can cause chills?
Feeling cold and shivery isn't always the menopause. Other common causes include:
| Cause | Clues |
|---|---|
| An infection | You may have a high temperature, or feel hot, cold or shivery. The NHS says you can have a fever even if a thermometer reads below 38C |
| Sepsis | Rare, but serious. The NHS lists uncontrollable shivering, confusion and fast breathing among the signs. Call 999 |
| An underactive thyroid | The NHS lists feeling cold more than usual, tiredness, weight gain and low mood. It's most common in women and often starts between 30 and 50 |
| Anxiety or panic | Chills, shaking and sweating can all be part of a panic attack |
| Some medicines | The NHS says some antidepressants, steroids and painkillers can cause night sweats |
An underactive thyroid is worth knowing about, because several of its symptoms overlap with perimenopause. Your GP can check it with a simple blood test.
If you think a medicine might be playing a part, talk to your GP or pharmacist. Don't stop or change it on your own.
What helps with menopause cold flushes?
Because cold flushes are so often tied to hot flushes, the tips for both overlap.
Dress in layers
Women's Health Concern suggests light layers in natural fabrics like cotton, so you can take one off quickly. The flip side is just as useful for chills: keep that layer close, so you can put it back on when the cold hits.
- Keep a soft cardigan or wrap on the back of your chair.
- Keep a pair of socks by the bed for when your feet go cold.
- Choose cotton or other breathable fabrics, so sweat doesn't sit on your skin.
Make your bed easier to adjust
Women's Health Concern suggests cotton sheets, swapping a heavy duvet for something lighter, and putting a towel in the bed to soak up sweat. A light duvet with a throw on top can be easier to manage than one heavy duvet. You can pull the throw up when you're cold and push it off when you're hot.
If you wake up damp and shivering, change into dry nightclothes rather than lying in wet ones. Keep a spare set within reach so you don't need to put the big light on. Our guide to menopause night sweats has more tips for nights.
Breathe slowly through it
Women's Health Concern suggests paced breathing: slow, even breathing from your stomach. When you feel a flush start, relax your shoulders and focus on your breath. Let it pass over you, knowing it won't last.
You can use the same slow breathing when the chill follows. Pull your layer back on, sip a warm drink if you have one, and give your body a few minutes to settle.
Look at your triggers
Women's Health Concern lists coffee, hot drinks, spicy food, alcohol, stress, changes in temperature and rushing about as common hot flush triggers. If you get the chills after your flushes, fewer flushes may mean fewer chills too.
Try keeping a short diary for a week or two. Note when each flush or chill happens and what was going on just before. You may spot your own pattern.
Notice what you tell yourself
Thoughts like "this is out of control" or "I'll never get back to sleep" can make you feel worse. Women's Health Concern suggests calmer ones, such as "this will pass soon".
What can your GP offer?
If hot and cold flushes are getting in the way of your day or your sleep, it's worth talking to your GP or practice nurse. They can talk you through your options, which may include HRT or CBT (a short talking therapy). Women's Health Concern says CBT can be used on its own or alongside HRT.
Our pages on hot flushes and menopause without HRT explain these options in more detail.
Your GP can also check for other causes, such as an infection or a thyroid problem, if anything doesn't add up.
When to see a GP
Book an appointment if:
- your chills come with a high temperature, or you feel generally unwell
- you're losing weight without trying
- you feel cold all the time, not just after a flush, or you're also very tired
- hot or cold flushes are affecting your work, sleep or mood
- you're not sure whether what you're having is a cold flush at all
It helps to write down when the chills happen, how long they last, and whether a hot flush comes first.
Where relaxation fits in
If you get the chills after a hot flush, and it leaves you feeling shaken and on edge, it can help to have something calm to turn to while your body settles. Our hypnosis for menopause hot flushes, Cool and Calm, is a recording to help you relax and feel calmer. It includes a simple cue you can practise: a slow breath out and the word "cool". It's a relaxation recording, not a treatment, and it doesn't replace advice from your GP.
You may also find these pages useful: what a hot flush feels like, menopause night sweats and perimenopause panic attacks.
This page is general information, not medical advice. If you're worried about any symptom, please talk to your GP or pharmacist.
