From pregnancy to menopause, hot flashes can wreck a good night of sleep. Yet it doesn’t have to stay that way. I’ve got 3 natural remedies for hot flashes (or just hot nights!) that I am excited to share with you today. And bonus– these natural remedies for hot flashes are without hormones.
Hot flashes and night sweats
Hot flashes are no joke— and they don’t just happen when you hit menopause. Mine started when I was 27 and pregnant with Clare. In the middle of the night, I would wake up drenched in sweat like I was sleeping in a sauna. I’d throw off the sheets, crank up the fan and eventually cool off and fall asleep again.
Needless to say: I don’t sleep well when I’m hot (and I love my sleep)
The Mayo Clinic describes hot flashes as the sudden feeling of warmth in the upper body, which is usually most intense over the face, neck and chest. These flashes can also make you sweaty, and even uncomfortably cold afterward! When hot flashes happen during sleep, they are considered night sweats.
I’ve researched sleep remedies to help regulate body temperature, tested them on myself and wanted to share my favs here. From ancient practices to innovative technology, these remedies can cool the core body temp down and help you sleep more comfortably at night.
3 natural remedies for hot flashes
Here are three remedies for hot flashes that I use to help me sleep well at night. Based on other people’s reviews and studies, there’s a good chance they can help you too.
Hydro-powered mattress pad
The chiliPad is a hydro-powered mattress pad with a thermal regulating control unit. It allows me to set the mattress temperature to keep me cool all night. I set the temperature for 69° F and the pad circulates water at that temperature to keep me cool. Ryan and I both use this (we each have our own temperature control) and have enjoyed staying cool all night long.
At first I thought it was a little indulgent, yet now we see the value in it. We sleep well (which is worth it right there), but we also don’t need to crank the air down so much at night.
Since using my chiliPad, my sleep has improved. This is all because chiliPad helps you get deeper sleep. There’s nothing worse than waking up ready for a nap.
Cool off with a switchel
Sip down this refreshing apple cider vinegar beverage before bedtime. This drink has been around for ages, traced all the way back to the American colonies (17th century!), while some credit the Caribbean as its birthplace. Either way: it’s stood the test of time!
My recipe below works great with flat or carbonated water. Make a batch and refrigerate, then pour yourself a glass whenever you feel a hot flash coming. This is honestly one of my fav natural remedies without hormones.
Apple cider vinegar helps with hot flashes
I love switchel because of the taste and also the health benefits of the apple cider vinegar, the star ingredient. Apple cider vinegar helps push out toxins, boost the metabolism and curb appetite. This can promote weight control, which has been shown to help with hot flashes as well.
By drinking a switchel, the severity and frequency of hot flashes can be reduced. I enjoy this switchel on hot summer nights and it is so refreshing. I’ll sip it before bed while watching a show if I’m feeling warm (which usually happens around my period). If you’re looking for natural remedies for hot flashes without hormones, this switchel should be at the top of your list.
Avoid hot flash “trigger foods”
Food plays such a big role in our overall wellbeing. When it comes to hot flashes, avoiding caffeine, spicy foods, lots of sugar, and alcohol can help lessen both the number and severity of them.
Now, I know how hard this can be. While pregnant, I craved caffeine, spicy foods and… Carl’s Jr. hamburgers. Yep!
For menopause, focus on foods high in plant-powered estrogen. These foods are thought to work in the body like a weak form of estrogen. Examples of this are: chickpeas, lentils, beans, fruits and vegetables.
Side note: If you want help giving up the caffeine, alcohol and sugars, our 21-Day Plant-Based Cleanse is a great elimination diet to help you take a break from caffeine, alcohol, sugars and help with hot flashes.
Natural Remedies for Hot Flashes
- 1/2 cup apple cider vinegar, unfiltered, with the mother
- 3 tbsp honey, preferably raw
- 2 inch ginger root, peeled and finely minced
- 1/2 Meyer lemon, peeled and sliced
- 3 1/2 cups water, chilled
- Place all ingredients, except water in the jar of a blender. Blend until smooth.
- Transfer to a quart-size mason jar and add water. (If desired, instead of adding water to the jar, keep as a concentrate and dilute just before serving with still or sparkling water.)
- A regular lemon can be used in place of the Meyer lemon.
More natural remedies for hot flashes?
The three tips I shared in this article are just my own experience. I know others would benefits from hearing what natural remedies for hot flashes have helped you through pregnancy and/or menopause. Feel free to share below!
This article was sponsored by chiliPad and I received compensation for my participation. Opinions are my own, as always. Thank you so much for supporting the sponsors who support Simple Green Smoothies!