Dressing in layers and staying in cool temperature are the first steps in dealing with hot flashes. Other cooling clothing-vests, towels, pajamas, and sheets are helpful in minimizing hot flashes and night sweats. Avoid hot beverages, spicy foods, red wine and hot climates which can bring-on or worsen hot flashes.

Good lifestyle habits include keeping your BMI under 30, regular exercise, getting adequate sleep, managing stress, and limiting alcohol and tobacco use.

Dietary supplements are not regulated by the FDA and have limited medical studies to back their use. Some herbal remedies may have minor benefits for perimenopause symptoms including chasteberry, Black Cohost, Siberian Rhubarb, Ashwagandha, and Royal jelly.

Even though the studies are not conclusive, hot flashes may improve with acupuncture treatment.
Cognitive-behavioral therapy (CBT) and clinical hypnosis have also been found to have some benefits in minimizing vasomotor symptoms.