By Maya
Hot flashes at night, often referred to as night sweats, are one of the most disruptive symptoms many people experience during menopause or hormonal shifts. These sudden waves of heat can interrupt sleep, leaving you feeling exhausted, irritable, and less productive during the day. Over time, poor sleep quality can take a toll on overall health and wellbeing.
While lifestyle changes like keeping your bedroom cool and avoiding caffeine before bed can help, natural supplements may also provide relief. Certain nutrients and plant extracts are well studied for their ability to balance hormones and regulate body temperature, making them a gentle and effective way to support better rest.
Here are two evidence-based supplements that may help with hot flashes at night.
Black Cohosh
Black cohosh is one of the most researched herbal supplements for menopausal symptoms, including hot flashes and night sweats. It works by supporting hormonal balance and may act on serotonin receptors that influence temperature regulation. Many people find that black cohosh reduces both the frequency and intensity of nighttime hot flashes.
- Mechanism of action: Supports hormonal balance and influences temperature regulation pathways
- Dosage or usage tip: 20–40 mg extract daily, often taken in capsule form
- Buy Black Cohosh here
Soy Isoflavones
Soy isoflavones are plant-based compounds that mimic estrogen in the body. Because falling estrogen levels contribute to hot flashes at night, soy isoflavones can help by gently restoring balance. Studies suggest they may significantly reduce the severity of night sweats and improve overall sleep quality for people going through menopause.
- Mechanism of action: Acts as a phytoestrogen to balance hormone levels
- Dosage or usage tip: 50–100 mg daily, often available in capsule or powder form
- Buy Soy Isoflavones here
Summary
Nighttime hot flashes can be exhausting and disruptive, but natural supplements like black cohosh and soy isoflavones may help restore balance and improve sleep. Black cohosh supports hormone regulation and temperature stability, while soy isoflavones provide plant-based estrogen-like compounds to ease symptoms. Together, these supplements may offer gentle relief when used alongside healthy sleep habits.
Always consult a healthcare professional before beginning new supplements, especially if you are managing other health conditions or taking medication.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice.