Hot flashes and night sweats can make midlife feel like a nightly battle with the thermostat. While they’re a normal part of the menopausal transition, they don’t have to control your comfort or sleep. By making small lifestyle tweaks and adding a few natural remedies, you can help your body regulate temperature, reduce the frequency of these episodes, and enjoy calmer days and cooler nights.
1. Stay Cool at Night
- Breathe easy fabrics: Wear lightweight, breathable pajamas made from cotton or bamboo.
- Layer bedding: Use layers you can quickly remove if you overheat.
- Air circulation: Keep a fan near your bed or crack open a window to improve airflow.
2. Hydrate Throughout the Day
Dehydration can make hot flashes worse. Keep a glass or bottle of water nearby all day, and sip regularly. Herbal teas like peppermint or chamomile can also be calming before bed.
3. Balance Your Diet
Some foods can trigger or worsen hot flashes:
- Limit spicy foods, caffeine, and alcohol.
- Increase foods rich in phytoestrogens (like flaxseeds, chickpeas, and soy).
- Include cooling, hydrating foods like cucumber, melon, and leafy greens.
4. Practice Stress Reduction
Stress and anxiety can intensify symptoms. Try:
- Gentle yoga or stretching before bed.
- Mindfulness meditation or breathing exercises.
- Evening walks to release tension.
5. Consider Natural Supplements
LiveGood’s Women’s Multivitamin provides essential nutrients to support hormone balance, energy, and overall wellness. Paired with a healthy diet, supplements can help your body manage menopausal changes more smoothly.
Tez Tip: Always choose high-quality supplements from trusted sources.
For more targeted support, LiveGood’s Hormonal Balance for Women blend contains ashwagandha, maca root, and other botanicals designed to help balance mood swings, reduce stress-related symptoms, and promote overall hormonal harmony. This can be especially helpful if hot flashes or night sweats are linked to fluctuating estrogen and cortisol levels.
Paired with a healthy diet and lifestyle, supplements like these can help your body manage menopausal changes more smoothly.
6. Keep a Symptom Journal
Tracking when and why hot flashes occur can reveal patterns. Once you identify triggers, you can make small changes to reduce them.
Why This Matters for You
Hot flashes and night sweats don’t have to disrupt your sleep or your life. With consistent habits, mindful choices, and the right nutritional support, you can stay cool, sleep better, and feel more like yourself during midlife and beyond.
