• Hot weather or warm environments
• Being overheated, especially during exercise or when wearing heavy clothing
• Drinking caffeinated or alcoholic beverages
• Eating spicy foods
• Feeling stressed
• Drinking hot beverages like coffee, tea or hot chocolate
• Taking hot showers or baths
• Smoking cigarettes

Avoiding things that trigger your hot flashes can be a great way to help manage how often you get hot flashes”.²

For example:

• Spicy food
• Hot drinks
• Alcohol
• Caffeine
• Smoking”.³

Cognitive behavioural therapy (CBT) has been shown to be effective in managing hot flushes and night sweats. While CBT doesn’t usually reduce the frequency of hot flushes, it can reduce their impact.

There is some evidence that breathing and relaxation techniques can help you manage the impact of hot flushes.

Yoga has also been shown to be a safe and effective way to reduce menopausal symptoms, including hot flushes”.⁶

• Dress in layers so you can peel off some of your clothing as you get warmer
• Avoid wool, synthetics, and silk. Try to wear cotton, linen, and rayon instead
• Avoid turtlenecks and instead stick to open-neck shirts
• Keep ice water nearby so you can sip it to cool down
• Lower the thermostat when you can. If you can’t be in an air-conditioned room, get a small fan — a handheld, battery-operated fan or even a paper fan can provide relief
• Wear cotton pajamas or a nightgown to help wick away sweat. Your nightclothes are easier to change than the sheets
• Use cotton sheets only, not synthetics
• Take a cool shower before bed
• Open the freezer door and let the cold air cool your face when a hot flash hits
• During summer and when the humidity is high, use a dehumidifier
• Pace yourself as much as possible with tasks”.⁷

During the day, try to:

• Wear layered clothing so you can take some clothes off if you get hot
• Wear lightweight, looser-fitting clothes made of natural fibres
• Carry a hand fan or water spray bottle to cool down if needed
• Control the air temperature at home through air-conditioning or fans
• Drink cold drinks.

At night, try to:

• Wear breathable, light pyjamas
• Use cotton sheets on your bed
• Use separate bed covers if you sleep with a partner
• Sleep with the window open
• Use a fan in your bedroom or adjust your air-conditioning to a cooler temperature
• Use a cold pack under your pillow or place one in your bed before going to sleep”.⁸