Menopause hormone therapy (MHT) is the go-to for many who want relief from menopause symptoms. But, if you’d rather not take hormones, or if you have health risks that conflict with MHT, there are lots of natural remedies that can help.
Of course, there are also some natural remedies on the market that make big health claims with little evidence. Let’s take a look at what we know works, and a few remedies that don’t live up to their hype!
Natural treatments for hot flashes
For some women, hot flashes are a minor annoyance. For others, they’re overwhelming in the daytime, and a big sleep disruptor at night. If you’re looking for relief, you can start by getting to know your triggers so you can minimize or avoid the things that tend to bring on hot flashes for you.
Common hot-flash triggers include:
- Caffeine
- Spicy foods
- Alcohol
- Smoking
- Hot weather
- Tight clothing
- Stress
Try a few lifestyle changes
A few small changes to the things you do each day can help reduce hot flashes:
- Turn the thermostat down, especially at bedtime
- Sleep with a fan on
- Sleep in socks. It might sound counterintuitive, but keeping your feet warm can help lower your core body temperature
- Dress in layers
There are also a few bigger lifestyle changes that help with hot flashes:
- Quit smoking. Studies show that smokers tend to have more hot flashes. We know that quitting is a very hard change to make. Please talk to your doctor about ways to help.
- Get more active. Women who move less tend to have more problems with hot flashes. Make sure to get active in a cool place. For those who are overweight, this may help achieve a healthy weight, as studies show that people who are overweight tend to suffer more from hot flashes.
- Try an alternative therapy. Cognitive behavior therapy, clinical hypnosis, mindfulness-based stress reduction, and yoga have all demonstrated that participation reduces distress from hot flashes.
Natural treatments for insomnia
Many women have a hard time getting a good night’s rest during menopause. These steps can help:
- Cognitive behavior therapy for insomnia. This is an effective treatment that helps people understand sleep hygiene, set sleep boundaries, and changes one’s mindset around sleep and bedtime.
- Exercise regularly.
- Try an alternative therapy. There have been successes in meditation and relaxation techniques for improving sleep in those with insomnia during menopause.
- Practice good sleep hygiene. The following actions may also help in getting a good night sleep: skipping alcohol, caffeine, and nicotine for a few hours before bedtime; taking a warm shower or bath before bed; following a consistent sleep schedule; wearing light pajamas to keep your sleeping area cool, which can help prevent night sweats; and setting aside a bit of time before bed for a routine that helps you relax.
Addressing mood, fears, and depression
Many women experience mood changes during menopause. These remedies can help, but please talk with your doctor if you need more support:
- Take up a calming practice. Consider yoga, guided meditation, deep breathing, progressive muscle relaxation, or tai chi. There are lots of apps and YouTube videos to get started.
- Set aside time for creative projects that give you a feeling of accomplishment. Go for gardening, knitting, painting, playing a musical instrument, or anything that brings you fulfillment.
- Connect with friends and family. Nurture your relationships, especially with those who are going through the same kinds of life changes as you.
Natural solutions for pain during sex
With lower estrogen in menopause, many women notice vaginal dryness and thinner vaginal tissue, which can lead to painful intercourse.
Applying vaginal moisturizers several times per week to the vulva and vagina may help improve vaginal dryness. A water-based lubricant can help with pain during sex. You can find lots of brands near the condom section in your grocery or drug store. Skip products with glycerin or petroleum jelly, since they can cause yeast infections.
What about herbal supplements?
A quick online search will turn up lots of advice on supplements for menopause symptoms. It’s important to know that supplements aren’t closely regulated by the FDA, so there may not be much research to back up their promises. It’s also important to know that “natural” isn’t the same as safe. It’s always a good idea to check with your doctor before starting a supplement to make sure it’s effective and safe and won’t interact with any other medications you take.
Reviewed by the Ovia Health Clinical Team
Sources
- “What Are Hot Flashes?” Cleveland Clinic, 4 June 2025, my.clevelandclinic.org/health/articles/15223-hot-flashes.
- “Sleep Problems and Menopause: What Can I Do? | National Institute on Aging.” NIH: National Institute on Aging, 2021, www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do.
- Fakhr-Movahedi, Ali, et al. “Effect of Milk-Honey Mixture on the Sleep Quality of Coronary Patients: A Clinical Trial Study.” NIH: National Library of Medicine, U.S. National Library of Medicine, Sept. 2018, pubmed.ncbi.nlm.nih.gov/30390870/.
- “Sexual Health.” The Menopause Society, 5 June 2025, menopause.org/patient-education/menopause-topics/sexual-health.
