Natural Ways to Tame Hot Flashes and Night Sweats (Without Hormones)

If you’re living through perimenopause or menopause, chances are you’ve googled “how to stop hot flashes” or “why can’t I sleep without sweating buckets” more times than you'd like to admit.

You already know the science - your oestrogen is fluctuating, your hypothalamus is confused, and your blood vessels are doing their own thing. But what can you actually do about it without jumping straight to hormone therapy?

Here’s the good news: there are sustainable, natural strategies that can help you feel more in control - no gimmicks, no band-aid fixes.

Hot flashes and night sweats aren’t just random - they’re influenced by your nervous system, stress levels, environment, and daily habits.

Core Strategies (As-Is):

• Watch Your Triggers

• Cool, Calm Bedroom Vibes (17°C or 62°F)

• Move Your Body (Gently)

• Breathe, Relax, Reset

• Prioritise Sleep Hygiene

Too Simple to be True?

It might seem like these strategies are too basic to make a real difference. But here’s why they work:

Hot flashes and night sweats aren’t just random - they’re influenced by your nervous system, stress levels, environment, and daily habits. Small, consistent tweaks to how you move, eat, breathe, and sleep can lower your body’s overall stress load, stabilise temperature regulation, and help minimise the intensity and frequency of symptoms.

Think of it like stacking supportive habits. Each one might seem small, but together, they create a foundation that helps your body stay calm, cool, and resilient.

But there’s one powerful technique most people don’t talk about - a mind-body method that’s been shown to reduce hot flashes by over 60%.

Want to know what it is?

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