Sudden heat, flushed skin, and waking up drenched in sweat — hot flashes and night sweats are among the most disruptive symptoms of menopause.
Ana Morales, 51, from Santa Fe, New Mexico, knows this too well.
“Some nights I’d wake up so soaked, I thought I was running a fever,” she recalls.
“But it wasn’t illness — it was just menopause showing up loud and uninvited.”
While these symptoms can feel unpredictable and overwhelming, there are gentle, natural ways to reduce their frequency and intensity.
Let’s explore holistic remedies that help bring cooling relief and hormonal support.
What Causes Hot Flashes and Night Sweats?
As estrogen levels decline, your body’s internal thermostat becomes more sensitive to temperature changes. This can lead to sudden surges of heat, especially in the chest, neck, and face. Triggers vary and may include stress, alcohol, spicy foods, caffeine, or even warm environments at night.
Natural Remedies to Try:
1. Black Cohosh.
An herbal remedy traditionally used for hot flashes and hormonal symptoms. Some women report reduced intensity with consistent use.
2. Evening Primrose Oil.
Rich in gamma-linolenic acid (GLA), this oil may support hormonal balance and reduce night sweats.
3. Sage Tea.
Sage has a cooling effect and is known for helping regulate excessive perspiration.
4. Dress in Breathable Layers.
Natural fibers like cotton and bamboo help wick away sweat and allow your body to breathe.
5. Keep the Bedroom Cool.
Use fans, breathable sheets, and avoid heat-retaining blankets to minimize night sweats.
6. Avoid Triggers.
Track your symptoms to identify what worsens your flashes — spicy foods, alcohol, or hot environments may be culprits.
7. Practice Cooling Breathwork.
Breathing techniques like ‘Sitali’ or slow nasal breathing can help regulate body temperature and calm nervous tension.
Bonus Tips.
– Keep a glass of cool water nearby at night
– Avoid screens or overstimulation before bed
– Consider acupuncture or gentle body therapies to support hormonal flow
Final Thoughts.
You don’t have to suffer through hot flashes in silence. Natural support is available — and your body is responsive to care. With the right mix of awareness, adjustments, and herbal allies, many women find meaningful relief.
This phase is not a breakdown — it’s a transformation. And relief is possible.
Explore more support?
Updated regularly to reflect scientific advances in women’s joint care.