How do I track hot flashes and night sweats on iPhone?
Log each episode right when it happens: the time, the type and a rough strength on a three-step scale. Add sleep, mood and any hormone therapy or supplement changes, and review the counts weekly. You can do this in a notes app or in a tracker such as Warm Room, which does it in two taps.
A simple way to log, with or without an app
- Note the time and the type: hot flash or night sweat.
- Give it a rough strength on a small scale, such as mild, moderate or strong. Three steps is enough.
- Log sleep and mood once a day, in the same simple way.
- If you take hormone therapy or a supplement, write the name, the dose and the date you started or changed it. Keep the old entry; do not overwrite it.
- Once a week, look at the counts by day. Write down anything you want to ask at your appointment.
- Before the appointment, turn the log into a one-page summary: counts by type, average strength, and what you were taking.
Logging is fastest right when it happens, so keep the method short. A form with many fields usually gets skipped at 3 a.m.
How some menopause tracker apps compare
| Warm Room | Balance | Caria | Menelle | |
|---|---|---|---|---|
| Price | Free, $4.99 one-time for the PDF report | Free + $3.99–$98.99 (subscription) | Free + $5.99–$47.99 (subscription) | Free + $5.99–$29.99 (subscription) |
| Subscription | No | Yes | Yes | Yes |
Prices from each app's public App Store listing and in-app purchase page, checked 25 September 2026. Menelle is listed as "Perimenopause Tracker: Menelle". Prices change; check the listing before you buy.
Warm Room: a two-tap log on iPhone
Warm Room starts a hot flash or night sweat with one tap and rates it with a second. Mood and sleep take the same two taps. It has a month calendar tinted by how many episodes each day had, a hormone therapy and supplement log with free-text names and doses, and free CSV export.
Price: free to download and log. A one-time $4.99 unlock adds the doctor report PDF. No subscription, no ads, no account; data stays on your device.
Coming soon to the App Store. Details on the Warm Room support page.
Frequently asked questions
Do I need an app to track hot flashes?
No. A note on your phone or a paper calendar works. An app mainly saves time at the moment of an episode and does the counting for you later.
How many days should I log before seeing a doctor?
There is no fixed number in this guide. Many people find a few weeks of entries is enough to show a pattern, but your doctor can tell you what they want to see.
Is Warm Room free?
Logging, editing, the calendar, the hormone therapy and supplement log and CSV export are free. A one-time $4.99 purchase unlocks the PDF doctor report. There is no subscription and no account.
Does Warm Room diagnose anything or advise on hormone therapy?
No. Warm Room only records what you enter and shows counts. It gives no medical advice and does not recommend or adjust any treatment.
Can I export my data?
Yes. A CSV of everything is free, any time.
This page is about logging symptoms. It is not medical advice. For any medical question, talk to your doctor.