• “Alcohol and caffeine
• Hot food (either in terms of temperature, spiciness, or both)
• Hot weather
• A warm room or bedroom
• Hot tubs, hot showers or saunas
• Smoking
• Diet pills”.²

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”.⁴

• “Dress in layers, so you can peel off one layer after another as you get warmer
• Don’t wear wool, don’t wear synthetics, and be wary of silk. That leaves cotton, linen, rayon, and more cotton. (Look at the bright side: You’ll save on cleaning bills, and you can stop worrying about moths.)
• Avoid turtlenecks. Stick to open-neck shirts”.⁵

• “Keep ice water nearby that you can sip to cool down your insides
• Where possible, lower the thermostat. Maybe it’s time for a decent air conditioner or a ceiling fan. Or maybe you’d prefer one of those little hand-held battery-operated fans or the foldable kind you flutter in front of your face. You can find perfectly adequate paper fans for about a dollar
• Wear cotton pajamas or a nightgown. If you perspire a lot at night, your nightclothes are easier to change than the sheets
• Use cotton sheets only, not synthetics
• Get a bigger bed if you and your partner are on different heat planets but you still want to stay in close orbit
• Take a cool shower before bed
• During humid seasons, get a good dehumidifier for the bedroom
• Pace yourself with the multitasking”.⁷

• “Use your freezer liberally. Some women find it helpful to open the freezer at home (or in the supermarket) and stick their head in when a hot flash hits”.⁸

• “Arrive at meetings or other events early so that you can get the coolest seat”.⁹