Hot flashes are common menopause symptoms that involve feelings of intense heat. Some people may be able to manage them with home remedies or alternative treatments, while others may need help from a medical professional.

Many treatments are available to help manage hot flashes. The right treatment for you can depend on the severity of your symptoms, how often you experience them, and your overall health.

A healthcare professional can help you create a management plan.

Hot flashes can appear suddenly, or you may feel them coming on gradually. You may experience:

  • facial flushing
  • skin warming
  • sweating
  • tingling in your fingers
  • your heart beating faster than usual

For some people, these symptoms are mild. For others, they may be severe.

Learn more about what a hot flash feels like.

The Menopause Society notes that hot flashes often come on suddenly, but how long any single hot flash lasts will vary. Many hot flashes last 1 to 5 minutes, though your experience may be different.

The frequency of hot flashes also varies. Some people may experience a few hot flashes per week, while others may have them more often.

Menopause symptoms, including hot flashes, can last for years.

It’s not exactly clear what causes hot flashes. According to a 2019 research review, declining estrogen levels may influence how the body regulates its temperature, but the exact mechanism behind this isn’t known.

Risk factors

The same research review notes that several factors may increase the risk of hot flashes, including:

  • lower levels of physical activity
  • obesity
  • tobacco use
  • history of premenstrual syndrome

Triggers

Each person’s triggers for hot flashes may vary, but some possible ones include:

  • drinking alcohol
  • consuming products with caffeine
  • eating spicy foods
  • being in a hot room
  • feeling stressed or anxious
  • wearing tight clothing
  • smoking or being exposed to cigarette smoke
  • bending over

You may want to start keeping a journal about your symptoms. Write down what you were doing, eating, drinking, feeling, or wearing when each hot flash began. After a few weeks, you may begin to see a pattern that can help you avoid specific triggers.

Learn more about hot flash causes.

You may be able to reduce the frequency of your hot flashes if you figure out your triggers and avoid them. Although this may not prevent hot flashes completely, you may notice that you experience symptoms less often.

No treatment is guaranteed to prevent hot flashes, but there are options that may help you manage your symptoms. The goal of treatment is usually to lessen the severity and frequency of your hot flashes.

Some people are able to manage their hot flashes with some simple tools or techniques. Here are some things you can try:

  • dressing in nonsynthetic layers like cotton so you can adjust your clothing to how you’re feeling
  • sipping ice water at the start of a hot flash
  • using cotton bed linens or a chilling mattress pad
  • keeping a portable fan handy
  • keeping a cold pack on your bedside table for hot flashes that occur when you’re sleeping

Hormone therapy may be an effective way for some people to manage hot flashes. This treatment involves taking supplemental estrogen, progesterone, or both in the form of:

  • pills
  • creams
  • gels
  • skin patches
  • injections

Hormone therapy isn’t right for everyone, so talk with your doctor to see if it’s an option for you.

Other nonhormonal medications may help people whose hot flashes and night sweats are difficult to manage. The Food and Drug Administration (FDA) hasn’t approved all these medications directly for this purpose, but some people may still find them effective:

  • gabapentin (Neurontin) and pregabalin (Lyrica), which doctors usually prescribe for nerve-mediated pain or seizures
  • antidepressants venlafaxine (Effexor), fluoxetine (Prozac), and paroxetine (Paxil)
  • clonidine (Catapres), a blood pressure medication

The FDA has approved a newer nonhormonal medication called fezolinetant (Veozah) specifically for moderate to severe hot flashes. If you want to try this once-a-day pill, ask your doctor for more information.

Many people turn to natural products to help manage hot flashes and night sweats. If you take natural products or supplements, it’s important that you mention this to your doctor and pharmacist whenever you discuss your health and medications. Some products can cause side effects or interfere with over-the-counter and prescription medications.

The National Center for Complementary and Integrative Health notes that many common natural remedies, like the following, don’t have clinical evidence to back up their effectiveness:

  • black cohosh
  • red clover
  • dong quai
  • soy isoflavone

Talk with a healthcare professional before trying these or any other natural remedies.

Learn more about herbs and supplements for menopause symptoms.

Acupuncture

Acupuncture may be a helpful alternative therapy for some people, but the evidence is mixed.

A small 2019 study found that acupuncture helped decrease moderate to severe menopause symptoms, including hot flashes, without severe adverse effects. A 2021 research review and analysis found that acupuncture may not decrease hot flash frequency, but more research is necessary.

If you want to try acupuncture, talk with your doctor and be sure to find a reputable licensed acupuncturist.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) may be another option for people experiencing hot flashes. This type of therapy involves recognizing and adjusting negative thought patterns and behaviors.

If you want to try CBT, talk with a mental health professional.

Certain lifestyle changes may help manage menopause symptoms like hot flashes and improve your overall health, including:

Learn more about hot flash remedies.

If you’re finding it difficult to manage your symptoms or your hot flashes are frequent or severe, talk with a healthcare professional. They can help you create a management plan that’s right for you.

Hot flashes are common menopause symptoms, and for some people they can be disruptive. It may take time to find the right treatment or combination of treatments, but help is available.

Talk with a healthcare professional about ways to manage your symptoms.