7 Natural Remedies for Hot Flashes That Actually Work

Finding Relief the Natural Way

If you’re in perimenopause or menopause and constantly battling waves of heat, night sweats, or that all-too-familiar midday flush, you’re far from alone. Hot flashes affect around 75% of American women going through menopause, making them one of the most common (and disruptive) symptoms. While hormone replacement therapy (HRT) has been the traditional solution, more and more women are turning to natural remedies for hot flashes that actually work—without the side effects.

In this article, we’ll explore seven scientifically-supported, natural approaches to help you cool down and feel more in control of your body. From lifestyle changes to nutrition and brain-based support, let’s break it all down.

1. Cool Down Your Bedroom for Better Sleep

Why It Works:

Hot flashes often peak at night, leading to poor sleep and next-day exhaustion. A simple fix? Lower the temperature in your bedroom to 65-68°F. Your body is more likely to regulate heat effectively in a cooler environment.

Try This:

• Use a cooling pillow or gel-infused mattress topper
• Sleep with a fan on or invest in a white noise machine with air circulation
• Wear moisture-wicking pajamas (look for brands like Cool-jams or Lunya)

2. Practice Mindful Breathing or Meditation

Why It Works:

Stress is a major hot flash trigger. Practicing paced breathing (slow, controlled inhales and exhales) can help calm your nervous system, reduce cortisol, and ease the frequency of hot flashes.

Try This:

• Breathe in for 4 seconds, hold for 4, exhale for 6
• Practice for 10 minutes each morning and again before bed
• Use apps like Calm or Insight Timer to build consistency

3. Cut Back on Caffeine, Alcohol, and Spicy Foods

Why It Works:

Common in American diets, these hot flash triggers raise body temperature and stimulate blood vessels, which can make flushes more intense.

Try This:

• Switch to decaf or herbal teas like peppermint or chamomile
• Limit alcohol to 1 drink per day or avoid it entirely if symptoms worsen
• Choose mild seasonings over hot sauces and chilies

4. Stay Active with Gentle Exercise

Why It Works:

Regular movement helps regulate thermoregulatory function and boosts serotonin, a brain chemical linked to mood and temperature control.

One study in the Menopause journal found that moderate-intensity exercise significantly reduced the number of hot flashes.

Try This:

• Walk 30 minutes a day
• Try yoga or tai chi for gentle movement and relaxation
• Avoid high-intensity workouts if they increase your symptoms

5. Load Up on Menopause-Friendly Nutrients

Why It Works:

Certain vitamins and minerals play a direct role in managing hot flashes by supporting brain chemistry and calming the nervous system.

Key Nutrients:

• Vitamin B3, B6 & B12: Support serotonin production
• Magnesium: Promotes relaxation and regulates body temperature
• Vitamin D3: Improves mood and hormone signaling

While food sources are great, menopause supplements like Pink Moon offer a blend of these nutrients specifically formulated to help with hot flashes, mood swings, and sleep.

6.  Check Your Vitamin D3 Levels

Why It Works:

Vitamin D3 is essential to all your cells, hormone and brain chemical production.

A healthy brain needs healthy D3 levels .

Aim for a minimum of 60-80 ng/mol or 150 -250 nmol/l

Most women need to take 4000-8000 IUs a day to reach those levels.

7. Try Natural Brain-Based Supplements

Why It Works:

Many women don’t realize that hot flashes start in the brain—specifically, in the hypothalamus, which acts as your internal thermostat. When your feel-good super brain chemical  serotonin dips, the thermostat becomes overly sensitive.

That’s where brain-targeted support can help. Unlike most menopause supplements that focus only on estrogen or phytoestrogens, products like Pink Moon are designed to support neurotransmitter balance without hormones.

Ingredients to Look For:

• Methylated B vitamins
• Magnesium glycinate
• Organic turmeric and maca root
• Amino acids like glycine and GABA

Many users report reduced hot flashes in just 2-4 weeks with consistent use.

Bonus Tip: Track Your Triggers

Keep a daily log of when your hot flashes occur, what you were doing, eating, or feeling emotionally. You might start to notice patterns—like stress or wine before bed—that you can proactively avoid.

Takeaway: Natural Hot Flash Relief

Hot flashes can feel frustrating, embarrassing, and exhausting—but they’re not something you have to just "put up with." These seven natural remedies for hot flashes are practical, safe, and scientifically supported. And remember: what works for one woman may not work for another, so experiment and listen to your body.

For those looking for an all-in-one solution that works with your brain and body, you may want to try Pink Moon, a doctor-formulated, hormone-free menopause supplement that addresses hot flashes at the root.

Want more menopause tips like these? Check out our article on The Real Reason You’re Struggling with Menopause (It’s Not Just Hormones!) to learn how brain chemistry impacts every stage of this transition.

You deserve to feel cool, calm, and in control. Let’s help you get there—naturally.

*This article is intended for educational purposes only and should not replace advice from a healthcare provider.