Natural Remedies for Hot Flashes

POSTED ON 6.11.2020

Body changes shouldn’t stop you from chasing your passions. I’ve got some hormone free remedies for hot flashes that won’t slow you down.

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.

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)

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.

Use a 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 it will circulate 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.

Deeper Sleep

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.

Some nights, it’s been too cold and I’ve had to turn it up! The chiliPad has a fan/water pump that creates a white noise sound that helps block out night time sounds so I sleep even better.

Temperature adjustment

Since I’m able to adjust the temp on the mattress pad, I can keep it on all year long and don’t have to worry about storing it in a closet somewhere during the winter months. Also, Ryan has his own temperature adjustments so he can set it cooler or warmer than my side.

Coupon code for Chilipad natural hot flash remedy

More about their deal: ChiliPad wants to support the rawkstar community and your sleep patterns. If you’re looking for an all-in-one mattress pad that will keep you cool and give some comforting white noise, you can get one at an awesome discount and start getting better sleep in a few days!

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. When I was pregnant, it seemed like all I craved was caffeine, spicy foods… Carl’s Jr. hamburgers. Yep!

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

For menopause, you’ll want to focus on foods that are high in plant-powered estrogen which are thought to work in the body like a weak form of estrogen. Examples of this are: chickpeas, lentils, beans, fruits and vegetables.

If you’re wanting 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.

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!

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.

Many women have testified that apple cider vinegar is a very effective hot flash remedy. How is that so? Well, apple cider vinegar may help remove toxins in the body, which is why it’s often used in a holistic detox. During a hot flash, your body is perspiring to remove the toxins during your menopausal period. By drinking a switchel, the severity and frequency of hot flashes can be reduced.

For me, I’ve enjoyed this switchel on a hot summer night and it is so refreshing. I’ll sip it before bed while watching a show if I’m feeling warm (usually around my period that happens).

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Natural Remedies for Hot Flashes

  • Author: Jen Hansard
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian


Blend up this refreshing switchel recipe to help cool off, naturally. Perfect for those pregnancy hot flashes, menopausal women or just a hot summer night.


  • 1/2 cup unfiltered apple cider vinegar with “the mother”
  • 3 tablespoons honey, preferably raw
  • 2-inch piece of fresh ginger root, peeled and finely minced
  • 1/2 Meyer lemon, peeled and sliced
  • 3 1/2 cups water, chilled


  1. Place all ingredients, except water in the jar of a blender. Blend until smooth.
  2. 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.

  • Category: Drink
  • Method: Blending
  • Cuisine: American

Keywords: Recipe for hot flashes

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!

Health Benefits, Plant-Based Diet

Top 7 green smoothie recipes OF ALL TIME!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a plant-based diet. I also found myself again along the way.

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Recipe rating

  1. Soraya Begum says:

    Do you dilute the viniger? And how much should you drink

    • SGS Rawkstar Jess says:

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

  2. Joelle says:

    What does “the mother” mean in terms of the apple cider vinegar? Thanks!

    • SGS Rawkstar Jess says:

      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.

  3. Joey Hernandez says:

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

    • Jen Hansard says:

      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.

  4. Joey Hernandez says:

    Hi Jen, what does apple cider vinegar with “the mother” mean?

    • Deb says:

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

    • Tracy Clement-Wilson says:

      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.

    • Jen Hansard says:

      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. Tracy Clement-Wilson says:

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

  6. Wendy OHern says:

    Are you suppose to peel the lemon?

    • SGS Rawkstar Jess says:

      Yes, peel and slice the lemon.

    • Jen Hansard says:

      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.


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