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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.

natural remedies for hot flashes
Table of Contents
  1. Hot Flashes and Night Sweats
  2. 3 Natural Remedies
  3. Avoid “Trigger Foods”

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

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.

natural remedies for hot flashes without hormones include the chiliPad

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 ginger switchel 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 spicy foods when experiencing hot flashes

Avoid “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!

Instead of dwelling on what I shouldn’t have, I focused on the best foods for my body. For pregnancy, those foods are plant based whole foods rich in iron, protein, and folate.

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 Plant-Based Cleanse is a great elimination diet to help you take a break from caffeine, alcohol, sugars and help with 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!

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  1. 4 stars
    Hello Jen, have tried this for 3 days but haven’t noticed a difference in my hot flushes. How long before there is a noticable difference? I think I have slept a bit better, but still waking up at night, not as much. Will carry on for another week, if nothing changes for me, then will go on to prescribed medication but will still drink this mixture.

    1. It may take several days to notice a difference, Lynda. So keep at it and we’re hoping for relief for you!

  2. 5 stars
    I don’t want to admit how much I needed this post! Hot flashes are new for me and this 100% helps me know how to deal with them better. Thank you!

  3. 5 stars
    I thought I was crazy when pregnancy gave me the night sweats. I didn’t think I could get hot flashes at the age of 29! While I’m not able to afford the chili pad, I did start making the switchel recipe, and it definitely helped. Thanks!

    1. Hormones don’t play, Erin! So glad that yummy switchel helped out.

      1. At least once per day would be helpful, Heather. Yet, since you’re working to heal your body with food, you can totally drink more if it’s helpful to you.

    1. The other ingredients will aid in diluting the vinegar. One serving is 8 ounces. 🙂

    1. Hi Joelle. The “mother” is strands of proteins, enzymes and friendly bacteria that give the product a murky appearance. Some people believe that the “mother” is responsible for most of the health benefits.

  4. Hi Jen, question on the ChiliPad, do you have the option to shut off the white noise sound?

    1. Hey Joey— you don’t. It actually the motor running to circulate the cool (or warm) water depending on what temp you set it at. At first I was a little like “woah!” this makes noise… but now I actually really like how it is. If you like to sleep with it super quiet, this wouldn’t be your thing since you can’t turn it off.

    1. Happy to see a few smoothies for hot flashes. I had the same question about what does apple cider vinegar with “the mother” mean?

    2. Hi Joey and Deb! “The mother” is the unfiltered stuff… so you’d use unfiltered apple cider vinegar. It settles at the bottom and when you shake the bottle, you sometimes see it floating around or the liquid will turn a little cloudy.

      1. Brands that I’ve used that include the “mother” are Braggs and Thrive Market. You’ll see strains of good bacteria at the bottom of the jar which looks kinda gross. This is what helps our guts. I hope these recipes help ya’ll sleep a little better this summer.

  5. Hi Jen! Do you use the whole lemon (peel and flesh) or just the flesh or juice?

    1. You’ll want to peel it before you add to the blender. Yet I also like to keep some sliced ones out to use in water or dress up the drink too.