Are you experiencing a sudden hot sensation, intense sweating or feeling flushed? You're not alone. According to the Cleveland Clinic, up to one in three people report having more than 10 hot flashes per day. Hot flashes are a common, natural symptom for women as they age and usually start in the chest or face and can spread throughout the entire body.
According to Dr. Brendan Camp, a double board-certified dermatologist at MDCS Dermatology, "hot flashes are related to hormone changes, namely a decrease in estrogen, that occurs in perimenopause and menopause."
Whether you've recently started experiencing hot flashes for the first time or have been suffering for several years, the good news is that there are a plethora of home remedies to help cool you down in a matter of minutes. Along with Camp, we also spoke with menopause expert Vanessa Coppola for a deeper dive into how to effectively treat hot flashes, along with must-have products that are available to use in the comfort of your own home all year long.
From budget-friendly skin care essentials to editor-favorite red light therapy devices, we found the very best products to shop from Amazon, Ulta and more — starting at only $7. We also rounded out the list with Shop TODAY 2025 Sleep Award-winning bedding essentials as well.
What causes hot flashes?
Hot flashes “are the downstream effect of changing estrogen signaling on the hypothalamus, the part of the brain that runs temperature control, sleep-wake rhythms, autonomic tone and a lot of hormonal orchestration,” states Coppola. They are extremely common among women in their late 40s and early 50s and are caused by a variety of factors, including sleep disruption and stress.
The menopause expert also adds that hot flashes can occur at any time of day and are often triggered by alcohol, stress, caffeine, a warm environment, tight clothing or emotional stress. "They very often cluster at night, particularly early in perimenopause and early menopause and this is where women suffer most," she adds.
Coppola refers to the relationship between hot flashes and sleep disruption as "bidirectional." In other words, "night sweats fragment sleep, but sleep disruption itself increases cortisol fluctuations and autonomic instability, which can make hot flashes more intense and more frequent," she suggests. "The hypothalamus regulates both thermoregulation and stress hormone signaling, so when sleep becomes unstable, the entire system becomes more reactive."
To summarize, Coppola says that it is imperative to understand that hot flashes are centrally mediated brain events. "They are not a sign of weakness, anxiety or overreacting. They are physiologic," she insists.
How to treat hot flashes
When it comes to treating hot flashes, there are a variety of at-home options recommended by experts, from drugstore creams to more splurge-worthy red light devices.
First and foremost, "sleep protection is paramount," advises Coppola. "When sleep becomes fragmented, cortisol and autonomic signaling become more reactive and hot flashes often worsen," she shares. "Breathable bedding, moisture-wicking pajamas, layered blankets and a fan within reach reduce the downstream damage of chronic sleep fragmentation."
While red light therapy is not an "evidence-based treatment for hot flashes," Coppola says it "may support skin quality in some patients as part of an overall collagen and inflammation strategy, depending on the device and consistency." Furthermore, [red light therapy] "should be positioned as an adjunct for skin, not as a primary menopause therapy," she explains.
Additionally, Camp explains that while not directly treating hot flashes, skin care products that cool skin and help preserve its youthfulness may also help address menopause-related skin changes.
“Your hydration needs are now huge, so ingredients that hydrate your dry skin, such as hyaluronic acid and squalane, are essential to take on dryness," Sally Mueller, a co-founder of the modern menopause brand Womaness, previously told us.
The best products for hot flashes, according to experts and editors
Associate editor Kamari Stewart-Jackson is an avid fan of this award-winning satin pillowcase. “I didn’t think that there was going to be that much of a noticeable difference when switching from cotton to satin — boy, was I wrong,” she said. Many Amazon reviewers also note that this inexpensive pillowcase keeps you "cool" during sleep and doesn't retain heat like cotton.
As Coppola mentions, breathable bedding is key when experiencing hot flashes, and satin also offers moisture-wicking properties.
Commerce writer Jannely Espinal tested this breathable towel, which won "best overall cooling towel" as part of our Shop TODAY Ranked series. "This towel exceeded my expectations during a summer heat wave," she said. "This design wraps perfectly around my neck while providing a chilling sensation and it didn’t irritate my skin. Though the towel is damp after activating it with water, the wetness doesn’t transfer to clothes, which makes it efficient to transport inside a bag. I have used it while running in the heat, at a concert and waiting for the train inside the station."
Coppola adds that portable fans and cooling towels, while they "do not fix the neuroendocrine driver," can reduce suffering (from hot flashes) and help protect sleep.
A favorite of Camp's, this budget-friendly water spray offers instant soothing relief to the skin and reduces burning, says the brand. "Clinically shown to soothe, soften and calm sensitive skin, this thermal water spray is rich in postbiotic microflora and bottled directly at the source and packaged in a sterile environment," he says.
Production associate Audrey Ekman is a big fan of this lightweight cooling gel and was very impressed with its results. "This is a newly launched version of the bestselling Belif Aqua Bomb K-Beauty moisturizer with a gel-like texture that has a tangible cooling effect," she explains. "According to the brand, it decreases skin temperature by 10 degrees upon application. After trying it out for myself, I can confirm it really works!"
A Ranked winner for "best budget-friendly cooling fan," this cost-effective gadget can hold a charge for more than 15 hours on its lowest setting, says the brand.
"If you’re looking for a neck fan that delivers a surprisingly powerful cooling effect for an affordable price tag, this is it," shares commerce writer Emma Stessman. "While some similar models had to be on the highest setting for you to actually feel cool, the second setting on this fan makes a difference. Though you’ll feel the fan’s full effects on the highest setting, its third level."
This Mellanni set won a Shop TODAY Sleep Award for best value cooling sheets. Made from microfiber, this luxe bedding is pill-and wrinkle-resistant, temperature-regulating and easy to care for, according to the brand. With over 377,000 customer ratings on Amazon, these affordable sheets are sure to keep you cool all night long. It is also very breathable, which is the type of bedding Coppola recommends for women dealing with hot flashes.
These stylish cooling pajamas are moisture-wicking, which is a sleepwear feature that Coppola recommends for those dealing with hot flashes. Made from viscose, bamboo and spandex, this super soft pajama set comes in over two dozen hues and helps prevent night sweats, according to the brand.
This durable cooling fan was rated "best overall cooling fan" as part of our Ranked series. When it comes to the "holy grail" of cooling fans, this one deserves the crown. Featuring four unique speeds and modes, this 36-inch bladeless tower fan is head and shoulders above the rest (literally). Its touchscreen surface made me [Wise] feel like a character on "The Jetsons" when I turned it on — it's so futuristic. Not only is it super powerful and soothing, but it is also incredibly quiet, so it’s perfect for bedtime to help wind down. Also, its sleek design makes it a great accent to any living room or bedroom.
Camp also recommends this multi-light therapy mask from Therashield for hot flashes. "This 3-in-1 LED mask visibly reduces wrinkles, clears blemishes and fades dark spots with red, blue, and amber light therapy and is designed in a lightweight, flexible fit that makes consistency easy.
I [Wise] previously tested this cooling comforter and was blown away by its ability to help me sleep. I tend to run hot at night and typically sleep with my air conditioner on, but this luxe blanket was so cooling that I no longer need to do so (and am saving money on my energy bill too). Available in a variety of colors, this microfiber comforter is also hypoallergenic and made with pet-friendly materials.
“From the moment I took it out of the box, I could feel that the fabric was cool,” says editorial operations manager Jill Ortiz. “I am a hot sleeper; my apartment is a sauna and I often get so hot at night I burn a hole through my mattress. I could really tell a difference after just one night’s sleep on this thing — I am never taking it off!” she raves.
Editor Vivien Moon loves this microcurrent device that she’s been using for years now. “It has a sensor so it knows when it’s on the skin and turns off when it’s not on, which is also great for those who don’t love the red light glaring at them when it’s not on the face,” she notes.
This editor-tested red light therapy product attaches to the NuFace Trinity+ Device, which is sold separately and required for use.
Frequently asked questions
The short answer is yes. "Hot flashes are common, but they are not required," notes Coppola. "You can be clearly in perimenopause or menopause and have a whole constellation of other symptoms such as sleep disruption, anxiety, mood changes, brain fog, joint pain, libido changes, vaginal dryness, urinary symptoms, skin thinning, skin sensitivity or metabolic shifts, without ever experiencing a single hot flash."
To summarize, "menopause is defined by the transition of ovarian hormone function and, ultimately, by the final menstrual period, not by whether you have one specific symptom," she explains.
Coppola explains that night sweats are extremely common during menopause, especially early in the transition. Hot flashes can absolutely fragment sleep, but sleep disruption can also make hot flashes worse," she suggests. "When sleep becomes unstable, cortisol rhythms and autonomic nervous system tone become more reactive, and the hypothalamus, which regulates both thermoregulation and stress hormone signaling, becomes even more sensitive."
In other words, "this is why women often get stuck in a loop of waking, overheating, sweating and then never getting back into deep sleep," she says. "It is also why protecting sleep is not optional. Sleep is one of the most powerful levers we have for symptom stabilization."
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How we chose
Allie Wise is an associate editor for Shop TODAY who has been reviewing and testing products since 2022. She specializes in mature skin care and has covered a variety of topics from retinol products to foundations for mature skin.
Wise also spoke with a board-certified dermatologist as well as a menopause medicine expert, who provided multiple product recommendations for hot flashes. To round out the list, she also asked her fellow editors to share their tried-and-true products for hot flashes as well.
Meet the experts
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on products for hot flashes. We also make sure that all expert guidance and recommendations are made independently and with no undisclosed financial conflicts of interest.
- Dr. Brendan Camp, MD, is a double board-certified dermatologist at MDCS Dermatology.
- Dr. Vanessa Coppola, DNP, FNP-BC, MSCP, is the founder of Bare Aesthetic and Bare Soul Wellness and a nationally recognized expert in menopause medicine, sexual health, and integrative aesthetics. She is a NAMS Menopause Society Certified Practitioner and a respected key opinion leader and national trainer in aesthetic medicine.
- Sally Mueller is a co-founder of the modern menopause brand Womaness, which includes products for skin, body, sexual wellness, feminine care and supplements.
- Dr. Debra Jaliman, MD, is a board-certified dermatologist based in New York City.
