The good news about hot flashes and night sweats: there’s a real range of things that help, from simple self-care to prescription medication. Here’s what the evidence actually says, so you can start where you’re comfortable.

Lifestyle and self-care

Keeping rooms cool, dressing in layers, and avoiding triggers like spicy foods, alcohol, and caffeine are widely recommended and supported by practical experience — though the scientific evidence that they directly reduce hot flashes is limited. Regular exercise, stress management, and paced breathing have shown some benefit in small studies, with inconsistent results. Even so, these approaches are safe, low-cost, and good for your health overall, which makes them a worthwhile first step or a complement to other treatments.

Non-drug and behavioural therapies

Among non-drug approaches, cognitive behavioural therapy (CBT) and clinical hypnosis have the strongest evidence for reducing the distress and severity of hot flashes and improving sleep and mood. Mindfulness, relaxation techniques, and paced breathing may help some women, though the evidence is weaker and less consistent. Acupuncture and certain herbal products have been studied with mixed or limited results. These approaches may not stop symptoms completely, but they’re generally safe when guided by a qualified practitioner.

CBT and clinical hypnosis have the strongest evidence of the non-drug options — not the herbal remedies most women hear about first.

Complementary therapies

Phytoestrogens (such as soy or isoflavones) and black cohosh have been studied for hot flashes, but results are mixed and generally show only modest or inconsistent benefit. Acupuncture has shown some positive effects in clinical trials, though the evidence remains variable, while yoga and tai chi may improve overall well-being and stress but have weaker evidence for directly reducing hot flashes. Because research is limited and herbal products can vary in safety and quality, it’s best to discuss these options with your healthcare provider before trying them.

Medical treatments

Menopausal hormone therapy (MHT) is the most effective treatment for vasomotor symptoms. For women who can’t or prefer not to use hormones, non-hormonal prescription medications include certain SSRIs and SNRIs, gabapentin, oxybutynin, clonidine, and the newer medications fezolinetant and elinzanetant. Treatment should be personalized, and the benefits and risks of any option are worth talking through with your provider. (Our hormone-therapy guides go deeper on MHT.)

When to seek help

See your healthcare provider if vasomotor symptoms become severe, frequent, or interfere with daily functioning — work, sleep, or mood. Night sweats intense enough to repeatedly wake you and cause significant sleep disturbance are also a reason for evaluation. It’s particularly important to check in if symptoms occur alongside unusual or concerning signs, or if you have a history of breast cancer, heart disease, or clotting disorders, which should be carefully assessed before starting therapy.

Steps you can start today

A few practical things to try on your own: keep a symptom diary to track triggers and frequency; use cooling strategies (fans, cold drinks, breathable clothing, dressing in layers); avoid known triggers like spicy foods, caffeine, alcohol, hot drinks, and tight clothing; stay hydrated; improve your sleep hygiene (a consistent schedule; a dark, cool, comfortable bedroom; no large meals, caffeine, or alcohol before bed); practice relaxation and stress management; quit smoking; exercise and maintain a healthy weight; and lean on support — from your provider, family, or menopause support groups.

If symptoms are mild and manageable, self-care may be enough. If they affect your sleep, mood, work, or health, that’s the signal to explore treatment options tailored to you.

Seek medical advice promptly if hot flashes or night sweats occur alongside concerning signs such as fever, rash, unexplained weight loss, or abnormal bleeding.

This article is general information, not medical advice. Any decision about managing menopause symptoms should be made with your own healthcare provider.