Hot Flushes? Here are 6 Tips to Calm the Heat...

Hot Flushes? Here are 6 Tips to Calm the Heat...

10 min read | Hot Flushes & Night Sweats | Menopause

Menopause woman sleeping in bed with hair sticking to face.

Sick of random and embarrassing hot flushes. You are not alone! It's reported as the most common menopause symptom. 

Hot flushes and night sweats are a total pain, but fear not. You can beat them with some easy-peasy lifestyle tweaks. 

We've got six tips that'll kick those sweats to the curb. Sayonara, hot days and sweaty nights!

What Causes Hot Flushes & Night Sweats?

Estrogen is key to keeping body temperature in check. But during menopause, when estrogen levels drop, the brain's temperature regulator, the hypothalamus, goes haywire.(1)(2)

It becomes super sensitive to even the tiniest temperature changes. Cue the night sweats and hot flushes! 

Knowing what causes and triggers these sweats can help you manage them and reclaim your cool during menopause.

1. Don't Let Your Diet Fuel the Flames

Eating a healthy, balanced diet can also help reduce night sweats. Avoid spicy or acidic foods, which can trigger hot flashes and night sweats. Instead, focus on whole foods like fruits, vegetables, whole grains, and lean protein. 

Additionally, try incorporating foods that are high in phytoestrogens, like soy, flaxseed, and lentils, which can help regulate hormone levels and reduce hot flashes.(3)

2. Sleep Hygiene

To alleviate night sweats, optimizing your bedroom environment is key. Start by ensuring your bedroom remains cool and well-ventilated. 

Using a fan or air conditioning can help maintain a comfortable temperature, or consider upgrading to a cooling mattress and pillow for added relief.

Equally important is selecting bedding crafted from breathable, natural materials like cotton or linen. 

Steer clear of synthetic fabrics such as polyester, as they tend to trap heat and moisture, exacerbating night sweats.

A recent study revealed 
that maintaining a bedroom temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius) improved sleep quality, and reduced hot flashes and night sweats in menopausal women.(4)

3. Cognitive-behavioral therapy (CBT)

Cognitive-behavioral therapy (CBT) is a psychotherapy that helps women understand and manage hot flush triggers. 

By identifying stressors and making lifestyle adjustments, CBT can reduce the severity and frequency of hot flushes. 

Additionally, relaxation techniques taught in CBT, such as deep breathing and muscle relaxation, provide effective relief. 

A recent study found that women who received CBT reported significant reductions in hot flushes compared to a control group receiving usual care.(5)(6)

4. Mindful Movement

Regular exercise can help regulate body temperature and prevent sudden changes that can trigger hot flushes.

Additionally, exercise improves cardiovascular health, reduces stress, and improves sleep quality, all of which can contribute to reducing hot flushes.

A recent study demonstrated that those who engaged in exercise experienced a remarkable 50% reduction in hot flushes compared to non-exercisers.(7)

5. Managing Stress

Reducing stress can effectively alleviate symptoms and aid women in navigating hormonal changes.

Stress intensifies hot flushes and night sweats by triggering the release of stress hormones, causing blood vessels to dilate and leading to sweating. 

By mitigating stress, women can minimize the severity and frequency of these symptoms.(8)

Effective stress management techniques include deep breathing exercises, meditation, and progressive muscle relaxation. 

These practices activate the body's relaxation response, counteracting the impact of stress hormones. 

6. Natural Ingredients

If you're looking for an easier and quicker way for reducing nights sweats, consider Hormone Balance Bliss by Brew Blue. An all-natural supplement designed to support hormonal balance and alleviate menopause symptoms, including hot flushes and night sweats.

With a unique blend of adaptogenic herbs like maca, shatavari, and ashwagandha, Hormone Balance Bliss works to regulate the body's hormonal system, reduce stress, and support overall well-being. 

These herbs have been shown to help alleviate night sweats and other menopause symptoms by supporting the endocrine system, balancing hormones.

The benefits of Hormone Balance Bliss go beyond just alleviating night sweats. 

This supplement can help reduce other common menopause symptoms like low libido, mood swings, and fatigue. Plus, with all-natural ingredients and no harmful additives or preservatives, 

Hormonal Balance Bliss is a safe and effective way to support your health during menopause.

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Life Is Complicated, Solutions Shouldn't Be

Get Your Bliss Back With A Natural Solution 

This hormone-balancing formula adapts to your body’s unique needs and challenges, so you can enjoy balanced hormones as you go through Perimenopause, Menopause, PCOS and their irritating symptoms such as cramps, hot flashes and mood swings. 

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