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hot flashes in menopause

The Life Changing Hot Flash Hack I Swear by as a Menopausal Woman

September 2021 | 5 Minute Read 

Clean beauty industry maven Mary Futher founded kaia naturals® after spending 20 years working for global beauty companies. Mary now shares her weekly content series, delivering a quick fix, home remedy, or clean beauty product suggestion for a variety of human discomforts that some may find too embarrassing to discuss.

There’s nothing like waking up in the middle of the night feeling way too hot for comfort. When I first started getting hot flashes overnight about 7 years ago, I couldn’t find anything that could keep me cool and comfortable. I tried everything from cooling mattresses, pillows, sheets, even cooling sleepwear… nothing would help! It wasn’t until I came across this hack that I could finally cool down quickly from hot flashes.

Hot Flashes in Menopause

Hot flashes are caused by changing hormone levels in menopause. It’s difficult to pinpoint exactly what is the causes of hot flashes are, but most research points to the decreased estrogen levels. These levels cause your body’s hypothalamus to become sensitive to minute changes in body temperature. When you get a hot flash, it triggers a chain of events: the hypothalamus, an inner thermostat, signals to the body that you’re warming up- giving you a hot flash, and your body responds with sweating to cool you down.

Factors Causing Hot Flashes


In a study done by JAMA Internal Medicine, they found that race is also a factor in hot flashes. African American women have hot flashes that average more than 11 years, and Japanese and Chinese women experience hot flashes for half that time.


Women who smoke are also more likely to experience hot flashes.


Women who have a higher body mass index (BMI) are more likely to experience hot flashes. The formula to calculate BMI is, BMI = kg/m2, kg is your weight in kilograms and m2 is your height in metres squared.

I know you want to know how to get rid of them, unfortunately I do not have the answer for that. However, I can tell you how to manage the horrible hot flash, with 3 inexpensive and easy ways you can keep cool during the night.

Condensation-Free Ice Pack Covering

If you’re using an ice pack to help you keep cool at night, then you’re on the right track. But, let me tell you about this ice pack that has a special condensation-free covering. This will ensure you’re not getting everything wet, all you simply feel is the cold of the ice without the condensation from the pack sweating.

hot flashes in menopause

The Pillowcase Trick

The best relief is to have a cool pillow to absorb the heat from your head. Place the ice pack inside your pillow case after a hot flash to cool down your pillow and get back to sleep. Or take it out of the freezer before you go to bed and keep it on your nightstand. When you feel a hot flash coming, just reach over and apply the ice pack to your pulse points, wrist, neck, chest or temples. These spots are where the veins flow the closest to your skin. By applying it there you will target the blood and circulatory system that will bring your body temperature right down. By applying it to the back of the neck against your hypothalamus you will be directly targeting your inner thermostat and will regulate your body temperature quite quickly.

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Cleansing Cloths in The Fridge

I love this little trick when I wake up from night sweats and I recommend this to anyone who experiences hot flashes in menopause. I place facial cleansing wipes in the refrigerator and I use them to cool down and remove sweat from my forehead and upper lip. The cool cleansing wipe helps me feel refreshed so I can get back to sleep. 

I developed a natural bamboo cleansing cloth called the vitamin cleanse, for people with super sensitive skin. Since they are made from bamboo, they work very well when cold and refrigerated. I like to reach for them in the middle of the night! Some people go for a midnight snack, but I much prefer a midnight refresh to help keep me cool.

They don’t freeze and get stiff as bamboo is super pliable, and they give a quick moisture boost with honey before you continue your slumber.

Have a Fan On, All Night

This one is something I just recently purchased, and it has been a game changer. You can keep it right by your bed and direct it towards your head and neck. This way you can keep cool, with. alight breeze all night long.

Many of us enjoy, curling up in bed with your comforter, but the thought of a hot blanket when you’re going through hot flashes (in menopause) is the last thing you want. Keeping a fan on, will allow you to cozy up with your comforter and still feel cool. 

If you sleep with a partner, then you may be improving their sleep as well. The light hum of the fan is like a grown-up lullaby, and the breeze keeps the air circulating helping you both get a sound sleep.

Everyone is different when it comes to hot flashes but I find that my little evening “process” works has been working for my hot flashes during menopause. 

Each week on my blog The Little Book of Human Discomforts I share clever solutions for seemingly embarrassing skin, body, and hair issues. Consider subscribing below to be the first to know when new content is live! I also share lots of body and skincare tips on Instagram @kaianaturals and on my TikTok page @madamesweat.

The information provided in this blog is taken from the Mayo Clinic, The Cleveland Clinic, Harvard Health Publishing, and Diabetes Canada. I share my experiences with my readers as a product developer however, it is best to consult your doctor to resolve any medical conditions.

All content found on this website is created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. 

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