Between hot flashes, night sweats, vaginal dryness and mood swings, the menopause transition can often feel challenging. Fortunately, research shows there are ways you can tweak your environment that can help you to more comfortably manage disruptive perimenopause symptoms at home.
In this article we’ll take a look at some of the simplest ways to evolve your environment for success as part of your symptom management plan during perimenopause.
Keep it Cold
Around 80% of women experience hot flashes during menopause.1 In addition to these sudden waves of heat that can strike at any time during the day, there are also night sweats. These affect around the same percentage of women as they sleep – interrupting sleep or making it more difficult to fall back asleep.2
Fortunately, you can take steps to improve your home environment, especially at night—to support more effective hot flash relief and improved sleep quality.
Tips to help stay cool through hot flashes and night sweats:
- Turn down your thermostat to a more comfortable, hot flash-friendly temperature
- Wear lightweight, moisture-wicking pajamas.
- Use layered, lightweight bedding and remove layers as needed.
- Use a bedroom fan or A/C unit to keep the room cool, and air circulating.
- Keep a cold pack beneath your pillow, and flip it throughout the night to stay cool.
- Consider supplements that offer hot flash and night sweat relief.
Stay Hydrated
Water is critical in helping to regulate your body’s inner thermostat, which can start to become quite volatile during menopause.4 Staying hydrated can help regulate your body’s temperature—cooling it from the inside out.5,6
Hydration tips: 7,8
- Keep filled, clean reusable water bottles throughout the house.
- Bring reusable water bottles with you when you leave the house.
- Try to eat more water-rich produce like watermelon, cucumbers, strawberries, and leafy greens.
- Add electrolytes, fresh-squeezed fruit juice, or other natural flavorings to water to make it more appealing.
- Set phone reminders to hydrate if you tend to forget.
- Incorporate soups with clear broths to boost hydration while eating.
Women should aim for up to 11.5 cups (2.7 liters) of water per day, though hydration needs will vary based on weight, activity levels, and climate.9
Layer Up
While there’s no magic cure to ward off menopausal hot flashes entirely, you can dress in a way that allows you to shed layers when your body temperature suddenly skyrockets. Start with a lightweight shirt and then, weather dependent, layer up with shirts, cardigans, jackets, or other removable items.
Lightweight fabrics that can help keep you cool during menopause include: 10
- Cotton
- Silk
- Linen
To build the base of your outfit, consider menopause-friendly, thermal-regulating options for undershirts, pants, and, yes, even underwear.11
Create a Menopause-Friendly Routine
In terms of the best home remedies for menopause, perhaps the most important decisions are those regarding diet, exercise, and other healthy habits.
Not only is maintaining a healthy weight vital for overall health, it’s also associated with less vasomotor symptoms like hot flashes and night sweats.12
Healthy habits involve making smart food choices like consuming more fruits, vegetables, lean protein, and fiber.13,14 Plus, frequent exercise may even help manage symptoms, such as joint pain, and weight gain during menopause.15
While focusing on these healthy habits is important, the true secret lies in redesigning your life to support them. But, how exactly can you set up your environment for success? A great way to start is by building personal spaces that remove any barriers preventing you from becoming healthy and to simplify decision-making.
Simple ways to incorporate healthy habits into your environment can include: 16,17
- Keeping a fruit bowl on the counter as a reminder to choose a healthy snack.
- Keeping your exercise shoes by the door as a prompt to stay active.
- Removing TVs and screens from the bedroom at night if they interfere with sleep.
- Removing sweets and high-fat or processed foods from the pantry if they’re too tempting.
- Reorganizing your fridge and pantry to make healthy options more accessible.
- Keeping water by your nightstand for more convenient nighttime hydration.
- Setting a timer as a reminder to move your body every hour.
- If you work from home, considering investing in a standing desk or treadmill as a way to incorporate more movement.
By making these types of small changes in your home, you can set up your environment in a way that works for you, not against you. This should make staying healthy simpler and, in turn, help manage or alleviate some menopause symptoms.1
Resources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6459071/
- https://www.everydayhealth.com/menopause/surprising-facts-about-night-sweats/
- https://my.clevelandclinic.org/health/symptoms/16562-night-sweats
- https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html
- https://www.health.com/how-to-stop-hot-flashes-fast-8766950
- https://www.ncoa.org/article/10-reasons-why-hydration-is-important/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3984489/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- https://www.prevention.com/beauty/style/a29403959/cooling-clothes-hot-flashes/
- https://www.oprahdaily.com/life/g39729845/best-menopause-products-for-hot-flashes-night-sweats
- https://www.healthline.com/nutrition/11-natural-menopause-tips#fruits-and-veggies
- https://www.healthline.com/nutrition/foods-with-estrogen
- https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- https://www.urmc.rochester.edu/news/publications/health-matters/why-exercise-is-essential-during-menopause
- https://lifestylemedicine.stanford.edu/how-to-redesign-your-home-to-achieve-health-goals/
- https://www.bridgecounseling.net/blog/2024/11/15/designing-your-environment-for-success-setting-yourself-up-to-adopt-new-habits?
- https://www.healthline.com/nutrition/menopause-nutrition-fitness-tips
