Hot flash tracker: log every hot flash in one tap
Solace counts each hot flash and night sweat, shows when they cluster and what tends to set them off, and turns it into a report your doctor can read in a minute.
Download Solace on the App StoreLog every hot flash in one tap
Hot flashes (also called hot flushes) are the most common symptom of perimenopause and menopause. They're also the easiest to underestimate when you try to remember them later. Solace logs each hot flash or night sweat as its own event, with its strength and the time it happened, from wherever you are:
- The Solace app on iPhone
- Apple Watch, straight from your wrist
- Siri and Shortcuts ("log a hot flash")
- The Action Button or a Control Center control
- A Home Screen widget
Find your triggers
Add possible triggers to your day (alcohol, caffeine, stress, spicy food, late meals and exercise) and Solace looks for links in your own data. For example: "Your hot flashes were more frequent the day after alcohol", or "Most of your hot flashes happen in the evening". Pattern detection runs on your iPhone.
See if things are improving
Weekly charts show how many hot flashes you have per day and how strong they are, so you can see the effect of changes such as a new treatment, cutting caffeine or a change in HRT.
Calm them in the moment
Solace includes paced-breathing exercises designed for hot flashes, and a guided 7-day CBT program, "Cooling the flush", based on cognitive behavioral techniques used for menopausal hot flashes.
Take it to your appointment
Your one-page doctor report includes your hot flash frequency and strength, night sweats and their effect on sleep.
Frequently asked questions
What is the best way to track hot flashes?
Log each hot flash when it happens, with its strength and time, rather than trying to remember at the end of the day. In Solace that's one tap in the app, on Apple Watch, with Siri or from Control Center. After a couple of weeks you can see how many you have per day, when they cluster and what tends to come before them.
What can trigger hot flashes?
Commonly reported triggers include alcohol, caffeine, spicy food, hot drinks, stress, warm rooms and late meals, but triggers differ from person to person. Tracking them alongside your hot flashes is the most reliable way to find yours.
Should I track night sweats separately?
Yes. Night sweats are hot flashes during sleep, and they often affect sleep quality and next-day fatigue. Solace logs them as their own events so you can see their effect on sleep.
How long do hot flashes last?
A single hot flash usually lasts a few minutes. Over time, hot flashes can continue for several years; for many women they last around seven years, and for some much longer. A log helps you and your clinician see whether they are improving.
Can a hot flash tracker help at my doctor's appointment?
Yes. A record of how often hot flashes happen, how strong they are and how they affect sleep is more useful to a clinician than a rough estimate. Solace puts this on a one-page PDF report.
Track it, understand it, bring it to your appointment
Solace is free to download, needs no account and keeps your health data on your iPhone.
Download Solace on the App StoreSources
Updated 23 October 2026. This page is general education, not medical advice. Solace is a tracking and education tool, not a medical device; it doesn't diagnose or treat. Talk with your healthcare provider about your symptoms and treatment.