If you experience hot flashes and night sweats, you’re not alone. It is estimated that up to 75 percent of premenopausal or menopausal women in the United States experience them.

Menopausal hot flashes are sudden feelings of intense body heat that can occur during the day or night. Night sweats are periods of intense sweating or hyperhidrosis with hot flashes at night. They can often wake women up from their slumber.

These occur naturally, but hot flashes and night sweats during menopause can be uncomfortable, causing insomnia and discomfort.

These are your body’s response to the hormonal changes associated with perimenopause and menopause. While following a certain lifestyle isn’t guaranteed to prevent these symptoms, there are a few simple things you can try.

Avoid triggers
Stay away from these triggers that cause hot flashes and night sweats in some people.

smoking and breathing in secondhand smoke
wear tight and restrictive clothing
Use heavy blankets or sheets on your bed
drinking alcohol and caffeine
eat spicy food
stay in a warm room
feel excess stress
Good habits to develop
Other daily habits can help prevent hot flashes and night sweats. It includes:

Establish a relaxing bedtime routine to reduce stress
Exercising during the day can reduce stress and help you sleep better at night
wear loose and light clothes while sleeping to keep awake
divided into layers, you can remove them and add them according to body temperature
use a bedside fan
turn down the thermostat before bed
constantly turns the pillow
maintain a healthy weight
Discover relaxation when trying to sleep
If you experience symptoms like hot flashes or night sweats when you’re trying to sleep, knowing how to quickly relax will help you avoid a night of discomfort. Some things to try:

lower the temperature in your bedroom
turn on the fan
remove sheets and blankets
remove layers of clothing or change into cooler clothes
use a cooling spray, cooling gel or pillow
sip cool water
Slowing down and deepening your breathing will help your body relax
Include natural foods and supplements in your diet
Long-term inclusion of natural foods and supplements in your diet can help reduce hot flashes and night sweats. Studies have been conducted on how effective these supplements are in treating hot flashes and night sweats, but some women find relief from using them.

These products can have significant side effects or interact with other medications, so consult your doctor before using them.

Here are a few things you might want to try:

Eating one or two servings of soy per day has been shown to reduce the frequency and severity of hot flashes in some studies.
black cohosh supplement capsules or black cohosh edible oil, which can be used for short-term treatment of hot flashes and night sweats (but don’t because it can cause digestive upset, abnormal bleeding, and blood clots if you have liver problems)
take evening primrose supplement capsules or evening primrose edible oil, used to treat hot flashes (but should not be used by people taking certain medications, such as blood thinners, as it can cause nausea and diarrhea)
Eating flaxseed or taking flaxseed supplement capsules or flaxseed oil, also known as flaxseed oil, can cause hot flashes.
You can also talk to your doctor about prescription treatments or over-the-counter (OTC) supplements to help you relax. They can offer:

hormone replacement therapy (HRT) at the lowest dose necessary for the shortest period of time.
gabapentin (Neurontin) is an anticonvulsant drug used to treat epilepsy, migraines, and nerve pain, but it also reduces hot flashes.
clonidine (Capvai) is a medicine that lowers blood pressure for hot flashes
Antidepressants such as paroxetine (Paxil) and venlafaxine (Effexor XR) can cause hot flashes.
Sleeping pills don’t stop hot flashes, but they do keep you from waking up
vitamin B
vitamin E
ibuprofen (Advil)
acupuncture that requires multiple visits

One woman’s hot flashes and night sweats may not be the same for another. If you’re trying different treatments, it’s helpful to keep a sleep diary so you can determine what works best for you.

It may take time to find the right treatment for you. Be sure to talk to your doctor before using any herbal medicine or supplement.