If you have ever found yourself suddenly overheating in the middle of a meeting, sweating through your sheets at 2 am, or reaching for anything cold to calm your body, then you already know how disruptive hot flashes can be. They tend to arrive without warning, setting your internal thermostat to full blast. But there are practical ways to manage them.
As a women’s health team that works closely with patients through all stages of menopause, we want to share some of the most effective approaches to stop hot flashes quickly and naturally.
1. Dress for Comfort and Coolness
What you wear really does matter. Fabrics like cotton, linen, silk, and bamboo allow your skin to breathe and keep you feeling cooler throughout the day.
Loose-fitting clothing helps air move around your body, and choosing lighter colours can make sweat less noticeable. This small change in your wardrobe might not feel like a big deal at first, but it can have a big impact on how often you feel the heat.
2. Always Be Prepared to Cool Down
Having a portable fan and a face mist in your bag can make all the difference when a hot flash hits in public. These handy tools offer immediate relief and are especially useful during commutes or when you are out and about.
A few sprays or a soft breeze across your face can help calm your body quickly. Keep the mist chilled in your fridge until you head out for an extra cooling boost.
3. Create a Cooler Sleep Environment
When night sweats are making restful sleep feel impossible, it is time to rethink your sleep setup. You might find that a cooling pillow or mattress topper brings added comfort during the night. Lowering the thermostat or leaving a window slightly open also helps maintain a cooler room temperature.
Opt for cotton or silk pyjamas and breathable bedding. These fabrics wick away moisture and help regulate your body temperature through the night.
4. Make Night-Time Changes Easy
Keeping a change of clothes and a towel by your bed means you can switch quickly if a hot flash wakes you up. This allows you to get back to sleep faster.
5. Consider Cutting Back on Alcohol
It can be tempting to wind down with a glass of wine at the end of the day. However, alcohol is a common trigger for hot flashes.
If you have noticed a link between your evening drinks and night sweats, try swapping them out for a mocktail or sparkling water with fresh lime. Your body will likely respond better, and your sleep quality may improve, too.
6. Reduce Your Caffeine Intake
Caffeine stimulates your nervous system and can lead to more frequent or intense hot flashes. This includes coffee, black tea, and even some energy drinks. Switching to decaf or herbal teas such as peppermint can help you stay cooler and may improve your overall sense of calm.
7. Tone Down the Spice
Spicy food can set off a hot flash as quickly as a stressful moment can. If you notice a pattern after enjoying a curry or chilli-heavy dish, consider dialling down the heat in your meals.
Use herbs and gentle seasonings instead. They still offer flavour without the internal furnace effect.
8. Keep Moving in a Way That Suits You
Regular physical activity helps to regulate hormone levels and reduce stress, which may lessen the intensity of hot flashes. You do not need to push yourself into intense workouts. A brisk walk, gentle yoga, or even dancing around your living room can help.
9. Focus on Healthy, Steady Weight Management
Some women find that carrying extra weight worsens hot flashes. Rather than trying fad diets, a balanced, steady approach to nutrition and movement works better over time. It is worth speaking to Gold Coast women’s health specialists for personalised support.
10. Quit Smoking
Smoking affects hormone levels and can intensify hot flashes. If you smoke, quitting may reduce the frequency of hot flashes and help in other areas of your health, too.
There is no shame in needing help to stop. Many support programs are available, and your GP is a great place to begin.
11. Add Relaxation to Your Daily Routine
Stress plays a major role in triggering hot flashes. Simple relaxation techniques like deep breathing, mindfulness, and guided meditation can help regulate your body’s response to stress. Even a walk outside can calm your nervous system.
12. Try Cognitive Behavioural Therapy (CBT)
CBT has been shown to reduce the severity and frequency of hot flashes by helping women manage their emotional responses. Rather than trying to fight or avoid the sensation, CBT teaches techniques to stay calm and reduce the panic that can make symptoms feel worse. If you are interested in this approach, a psychologist experienced in menopause support is a good place to start.
13. Learn to Respond Without Panic
When a hot flash hits, resisting the urge to panic can make a significant difference. Remind yourself that it will pass soon; most only last a few minutes.
Focus on your breathing and stay as still as possible. This response helps lower your body’s stress signals, which can prevent the flash from escalating.
14. Look Into Herbal Remedies
Some women explore natural supplements such as black cohosh or sage. These remedies can be helpful, but be sure to choose those with a Traditional Herbal Registration (THR) mark. This label ensures safety and quality.
Before adding anything new to your routine, speak with your doctor, especially if you are on medication.
15. Talk to Your Doctor About HRT
Hormone Replacement Therapy (HRT) remains the most effective treatment for reducing hot flashes. Although there has been confusion around its safety, most healthy women in their 40s and 50s face very low risks. HRT is not for everyone, but it can be transformative for many.
Stop Hot Flashes
Hot flashes can feel overwhelming at times, but they are not something you need to suffer through alone. With the right approach and support, you can reduce their impact and reclaim your sense of comfort and control. We have seen many women find relief with a combination of lifestyle changes, gentle therapies, and, when appropriate, medical treatment. If you are unsure where to begin, speaking with Gold Coast menopause doctors can help point you in the right direction.