Count daytime hot flashes and night sweats, rate severity, note triggers and print a 30-day summary for your appointment. No sign-in, no card, and entries stay in your browser.
Daytime hot flash count, night sweat count, worst severity of the day, whether sleep was disrupted, likely triggers such as alcohol, caffeine, spicy food, stress, warm rooms or poor sleep, and a free-text note.
There is no single normal figure. Reported frequency ranges from a couple a week to more than ten a day, and it changes across the transition. Your own baseline of frequency, severity and impact is what guides treatment decisions.
Hormone levels swing day to day in perimenopause, so treatment choices rest on counted symptoms, severity and disruption rather than a single lab result.
Night sweats are the same vasomotor symptom occurring during sleep. They matter separately because fragmented sleep amplifies irritability, low mood and brain fog.
This tracker requires no account. Entries are stored only in this browser for 30 days, are never transmitted to a server, and can be cleared at any time.