Identify and avoid triggers such as hot drinks, spicy foods, alcohol, caffeine, smoking, and stress
Dress in light layers and remove clothing when a hot flash starts
Keep your environment cool with fans, air conditioning, or open windows
Use breathable bedding and sleepwear made from cotton or moisture-wicking fabrics
Drink cold water regularly
Practice slow, deep breathing or paced breathing
Maintain a healthy weight
Exercise regularly
Manage stress with relaxation techniques such as yoga, meditation, or mindfulness
Limit alcohol and caffeine intake
Stop smoking
Try cooling products such as cold packs or cooling pillows
Ask a healthcare professional about hormone therapy if appropriate
Ask a healthcare professional about nonhormonal medications if appropriate
Review current medications with a healthcare professional to check for side effects or triggers
Seek medical advice if hot flashes are severe, frequent, or disrupting sleep