4+more tips to regulate Night sweats and hot flushes taking over your life.

Four + more tips to regulate hot flushes & night sweats during menopause.

If you’ve woken up drenched in sweat, peeled off layers mid-conversation, or found yourself searching for a fan in the dead of winter—you’re not alone. For many women, hot flushes and night sweats are among the most intense and disruptive symptoms of menopause. I remember my experiences going through Menopause, when, based on my naturally hot body temperature, hot flushes were constant and brutal.

So uncomfortable and it's all down to your body’s complex hormonal shifts. And while menopause is a natural life phase for women, even though for some menopause can come early for various reasons, it can often feel like an painful roller coaster ride.

In this blog, I'm diving deep into the physiology of hot flushes and night sweats, why they happen, and—most importantly—how you can reduce their intensity naturally.

I'm also going to share four practical, calming techniques that can help you regain a sense of balance. And finally, explore how the Herbal Healing Menopause Herbal Tea can support you.

1. So what happens to your body during a hot flush?

Hot flushes are a sudden feeling of intense heat rising, often starting in the chest or face and radiating upward. They're usually accompanied by:

• Reddened skin

• Sweating

• A rapid heartbeat

• A sudden chill afterward

Night sweats are essentially hot flushes that occur while you sleep, often so intense they can wake you and leave your bed drenched.

2. But what causes this sudden internal rising heat? It All Comes Back to Hormones

The primary culprit is Oestrogen fluctuations.

1. During perimenopause and menopause, your body’s oestrogen and progesterone levels begin to decline, but not smoothly—they rise and fall unpredictably.

2. These hormonal changes affect your hypothalamus, the part of your brain responsible for regulating body temperature.

3. When oestrogen drops, the hypothalamus becomes more sensitive to even slight temperature changes.

4. It might incorrectly interpret a normal body temperature as too hot, triggering a full-blown cooling response:

5. Blood vessels dilate (causing flushing)

6. You begin to sweat

7. Your heart rate increases

It’s your body trying to cool down, even when it doesn’t need to.

3. Why do Night Sweats Feel Worse?

Hot flushes at night are especially distressing because:

1. They interrupt your sleep, leading to fatigue, mood swings, and brain fog.

2. They often occur in clusters, leaving you with broken sleep patterns.

3. They can contribute to anxiety about bedtime, creating a stressful cycle.

Sound familiar?

The good news: there are simple, effective things you can do every day to help reduce hot flushes and night sweats naturally.

Four Natural Ways to Cool the Fire During Menopause

Let’s look at four lifestyle and holistic strategies that can bring calm to the chaos.

1. Create a Cooling Bedtime Routine

How you prepare for sleep can significantly impact how your body responds at night.

Try this:

• Use cooling cotton sheets and light, breathable sleepwear.

• Sleep with a fan or window open to regulate air temperature.

• Lower your room temperature to between 16–19°C (60–67°F)—the optimal sleep range.

• Avoid spicy foods [preferably at all times], alcohol, and caffeine after 3 PM.

  
  

Bonus Tip: 

Keep a cooling spray or a cold flannel on your nightstand. A quick spritz or dab can stop a hot flush in its tracks.

Keep a deep sleep spray that can assist with getting to sleep easily and remaining asleep longer.

2. Practice Hormone-Supporting Breath work

Stress can trigger or worsen hot flushes, so calming the nervous system is essential.

Try this simple breath work exercise:

1. Sit or lie comfortably.

2. Inhale through your nose for 4 seconds.

3. Hold for 4 seconds.

4. Exhale through your mouth slowly for 6 seconds.

5. Repeat for 3–5 minutes.

   
   

This activates the parasympathetic nervous system, helping calm your mind and body. Practiced daily, it can also lower your overall stress response—a known contributor to hormonal imbalance.

3. Incorporate Gentle Movement

Regular movement helps regulate hormones, reduce stress, and improve thermo-regulation.

Try this:

1. Yoga or stretching in the morning or before bed

2. Walking in nature—great for mood, cardiovascular health, and grounding

3. Tai Chi or Qi Gong to calm the nervous system and improve circulation

4. Get a perimenopause or menopause coach. Check out my fear friend Anastasia Bennett @ https://www.facebook.com/anabennett84 or www.perimenopausehealth.co.nz or https://www.facebook.com/groups/lifehackcoaching

   
   

Movement doesn’t have to be intense—consistency is key. Just 20–30 minutes a day can reduce the frequency of hot flushes.

4. Keep a Symptom & Food Journal

Every woman’s experience with menopause is unique. A journal could help you pinpoint what triggers your hot flushes and night sweats, and makes it easier to regulate, if you have time.

Record daily:

• What you eat and drink

• Stress levels and sleep patterns

• Occurrence and intensity of symptoms

  
  

Over time, you may discover specific foods (like red wine, spicy meals, or caffeine) or emotions (like anxiety or over-stimulation) that spike your symptoms. Avoiding or adapting around these triggers can make a significant difference.

5. Support and a perfect aid

How Herbal Healing’s Menopause Tea Can Help

• You don’t have to navigate menopause alone—or without support from nature. Herbal Healing’s Menopause Herbal Tea is a soothing, intentional blend made with six organic, wild crafted herbs specifically chosen to:

  • Support hormonal balance

  • Reduce the intensity and frequency of hot flushes

  • Calm the nervous system

  • Promote restful sleep

  • Boost daytime energy and resilience

  • Regulate your night sweats and hot flushes

6. Let’s take a look at what’s inside, and how each herb plays a role:

Black Cohosh renowned for reducing hot flushes and night sweats whilst Tulsi (Holy Basil) is an adaptogen that reduces cortisol levels. Sage is known for it's cooling properties and a go-to for reducing night sweats and improving memory fog. Add Peppermint into the blend which provides a refreshing lift while helping your body cool down naturally, with added digestive support. A potent herb called Red Clover, which is rich in phyto-estrogens, this plant may help mimic oestrogen in the body, softening the blow of hormonal fluctuations. and finally, Siberian Ginseng another adaptogen that strengthens your energy and focus, helping combat the fatigue many women face during menopause.

Each cup is like a gentle hug for your hormones.

All the teas offered by Herbal Healing are Certified Organic, Wild Crafted & Caffeine-Free

What Women Are Saying

“This tea saved my sanity. Fewer night sweats, better sleep, and I actually enjoy the taste.” — Karen, 53 “I drink this every morning. My hot flushes have gone from 10 a day to 2 or 3. Highly recommend.” — Jo, 49 “I feel so much more calm and grounded. And it smells divine!” — Lisa, 55

Final Thoughts: It’s Time to Support Yourself Differently

Perimenopause or menopause doesn’t have to be a season of suffering. With awareness, self-care, and support from nature, you can navigate this time feeling more empowered and at ease.

The Herbal Healing Menopause Tea offers a natural, non-invasive way to reclaim calm, restore balance, and support your body through this powerful transition.

Let this be your new daily ritual: warm tea, mindful moments, and a reminder that you are not alone—and you are not powerless.'

Ready to feel balanced again?

Browse our shop and order your Menopause Herbal Tea and Brain Tea to life fog.

 Shop Now

#NaturalHormoneSupport #HerbalHealingNZ #MenopauseTea #HotFlushRelief #WomenSupportingWomen

Eloise Tzimas

Director, Herbal Healing Limited