Cool the Body Naturally: Simple Ways to Reduce Hot Flushes & Night Sweats
ggHot flushes and night sweats can feel like your body has forgotten how to regulate its own temperature. Whether you’re in the middle of menopause or simply feeling the heat more than usual, the good news is there are practical and natural ways to help your body cool down and feel more in balance.
In this post, I’m sharing simple changes you can make to your environment, nutrition, and lifestyle to support your body’s ability to regulate temperature—especially during the night.
1. Create a Cooling Bedroom Environment
Your sleep space has a huge impact on how well your body copes with heat. Synthetic bedding can trap heat and moisture, making those hot flushes even worse.
Swap out your bedding for cotton or, even better, linen—both are breathable, moisture-wicking, and naturally temperature-regulating. They allow your skin to breathe and help you stay cooler through the night.
Also, open a window or let fresh air circulate in your room each evening. A stuffy bedroom reduces oxygen flow and can trap heat, while cool night air helps your body regulate temperature more effectively as you sleep.
2. Support Thyroid Health Naturally
Your thyroid gland plays a vital role in regulating body temperature. When it’s out of balance, you may find yourself feeling too hot (or too cold), regardless of the actual temperature.
One way to support thyroid health is by removing gluten from your diet. Gluten can mimic thyroid hormones in the body, which may confuse your immune system and impact thyroid function.
You can also add in natural sources of iodine, like unrefined sea salt and seaweed products—but only if you don’t have a diagnosed thyroid condition such as hyperthyroidism.
And don’t forget about vitamin D—while it might seem odd to suggest sun exposure when we’re talking about cooling down, vitamin D is actually a cellular modulator. It helps regulate thyroid health, metabolism, and even body temperature. A few minutes of sunlight in the winter months can make a surprising difference.
3. Balance Blood Sugar and Reduce Refined Carbohydrates
High sugar and refined carbohydrate intake can spike your insulin and cortisol levels, both of which are directly tied to body temperature regulation. When insulin is unstable, your body can experience stress-like responses—including hot flushes and night sweats.
Reducing sugar and processed carbs during the day can help keep your blood sugar balanced and your nervous system calmer at night.
Try having a protein-rich snack before bed—such as a boiled egg, a spoonful of sunflower seed butter, or a few pumpkin seeds. This helps stabilise blood sugar overnight, reducing the risk of midnight temperature spikes and sleep disturbances.
4. Drink Hibiscus Tea Daily
Hibiscus tea is a beautifully vibrant herbal remedy with a long history of use in warm climates for its cooling effects. It promotes vasodilation, helping the body release excess heat, and it supports hydration.
It’s especially helpful if you experience high blood pressure, as it can gently bring it down—but be cautious if you already have low blood pressure, as hibiscus may reduce it further.
Sip it cool in the afternoon, ideally between lunch and dinner, to reduce the likelihood of evening or night-time overheating.
5. Replenish with Natural Sea Salt
Often overlooked, salt is essential for maintaining electrolyte balance—particularly during menopause when fluid retention and dehydration can become more common.
Opt for natural sea salt, such as Celtic salt, which contains a full spectrum of minerals that support hydration, nerve signalling, and the body-brain communication needed to correctly interpret and respond to internal heat. A pinch in your meals or a small amount in water (if guided by a practitioner) can help maintain balance, especially if you’re sweating more than usual.
6. Manage Stress to Reduce Flushes
Stress is a major trigger for hot flushes and night sweats. When cortisol levels spike, your body becomes more reactive, increasing internal heat and disturbing sleep.
Simple, consistent practices like daily meditation, slow breathing exercises, or even a 30-minute walk can dramatically calm your nervous system and help reduce the frequency and severity of symptoms.
7. Stay Properly Hydrated
Hydration is crucial. Even mild dehydration can throw off your body’s ability to regulate temperature, making hot flushes feel more intense and recovery slower.
Aim to drink at least 2 litres of purified mineral water per day. This helps your body stay cool, nourishes your skin, supports detoxification, and assists every cell in functioning more efficiently.
In Summary:
Balancing body temperature naturally is about creating a supportive environment, nourishing your body with the right foods and minerals, and calming your nervous system. With these simple adjustments—cooler bedding, stable blood sugar, hibiscus tea, natural salt, stress reduction, and proper hydration—you can start feeling more comfortable, especially at night.
If you’re looking for personalised support with menopause, thyroid health, or hormonal balance, feel free to reach out or explore my guided wellness programmes.
