Hot flashes and night sweats are among the most common and uncomfortable symptoms of perimenopause and menopause. These sudden waves of heat, often followed by chills and sweating, can disrupt daily life and sleep quality. While hormone replacement therapy (HRT) is an option for some, many women turn to natural home remedies to manage symptoms more gently. From herbal helpers to cooling lifestyle changes, there are plenty of ways to support your body through this transition. Whether you’re looking to reduce the frequency or intensity of your hot flashes or seeking nighttime relief, the following remedies and tips may help you feel more comfortable — naturally.
Еop 10 Home Remedies for Hot Flashes and Night Sweats:
| Remedy Name | Properties | How to Use |
|---|---|---|
| Sage Tea | Contains phytoestrogens, reduces sweat gland activity | Drink 1 cup daily in the evening |
| Black Cohosh | Mimics estrogen-like effects, supports hormone balance | 20–40 mg/day as supplement (short term only) |
| Flaxseed | Rich in lignans and omega-3s, balances hormones | Add 1 tbsp ground flaxseed to meals daily |
| Peppermint Tea | Cooling effect, relieves heat and calms nerves | Sip throughout the day or before bedtime |
| Apple Cider Vinegar | May help balance pH and reduce toxins contributing to night sweats | Mix 1 tsp in a glass of water in the morning |
| Evening Primrose Oil | Contains gamma-linolenic acid (GLA), may ease hot flashes | Take in capsule form daily (check dosage) |
| Vitamin E | Antioxidant, may reduce hot flash frequency | Include foods like almonds or take supplements |
| Aloe Vera Juice | Hydrating and cooling from within | Drink ½ cup daily (choose pure, unsweetened) |
| Chamomile Tea | Reduces anxiety, promotes sleep, helps with temperature regulation | Drink before bed for calming effect |
| Cold Compress | Provides quick relief and helps lower body temperature | Apply to neck or forehead during hot flashes |
DIY Cooling Night Mist Recipe
Ingredients:
- 1 cup distilled water
- 1 tbsp witch hazel
- 5 drops peppermint essential oil
- 3 drops lavender essential oil
- Small spray bottle
How to Make:
Mix all ingredients in a spray bottle and shake well. Keep it near your bed or in your bag.
How to Use:
Mist on your face, chest, and neck whenever you feel a hot flash coming. Avoid direct contact with eyes.
Wellness Tips for Relief
- Keep your bedroom cool with a fan or open window at night.
- Practice deep breathing or mindfulness meditation to help calm the nervous system.
- Avoid spicy foods, caffeine, and alcohol, which can trigger hot flashes.
- Stay hydrated—cold water helps regulate body temperature.
- Exercise regularly, especially low-impact activities like walking or yoga.
- Try acupuncture or massage therapy, which some women find helpful for symptom relief.
- Dress in layers made from natural, breathable fabrics like cotton or bamboo.