Hot flushes and night sweats: natural solutions to (finally) sleep again

To understand hot flushes, it is first important to understand the role of oestrogens in regulating your body temperature.

Under normal circumstances, your hypothalamus — the area of the brain that acts as a thermostat — keeps your body temperature within a "thermal comfort zone". Oestrogens play a key role in regulating this zone. They allow your body to tolerate small variations in temperature without reacting disproportionately [2].

During perimenopause, oestrogen levels begin to fluctuate — sometimes falling, sometimes erratically. As a result, this thermal comfort zone narrows. The slightest variation — a room that is slightly too warm, a spicy meal, a moment of stress — can be enough to trigger an "overheating alarm". Your body then responds by dilating the blood vessels close to the skin and triggering perspiration to dissipate heat… that does not really exist [3].

Hot flushes generally last between 1 and 5 minutes. But when they occur at night, they disrupt the sleep cycle, cause repeated micro-awakenings, and generate a fatigue that accumulates day after day.

Key takeaway: hot flushes correspond to a specific neurological and hormonal mechanism, which can be addressed through treatment or natural support.

When it comes to hot flushes, there is no miracle solution, but a range of complementary levers that can significantly reduce their frequency and intensity.

Plants and adaptogens: acting at the source

Common sage: the go-to remedy for hot flushes

Common sage (Salvia officinalis) is today one of the best-documented plants for menopausal comfort. It contributes to reducing night sweats, supporting moderate perspiration, and maintaining overall comfort during the menopause.

Several clinical studies have confirmed its efficacy, with results observed from as early as 2 to 4 weeks of use [4]. It is particularly valued by women who cannot or do not wish to use hormonal treatment.

Shatavari: the feminine adaptogenic plant par excellence

Shatavari (Asparagus racemosus) is an adaptogenic plant used for centuries in Ayurvedic medicine to support women's health. It helps the body resist stress more effectively, contributes to maintaining energy levels, and may help regulate menstrual cycles that become irregular during perimenopause.

Recent studies (2024–2025) have demonstrated its efficacy in reducing vasomotor symptoms, including hot flushes, and improving hormonal balance in women in perimenopause [5].

Saffron: for mood and night-time serenity

Saffron (Crocus sativus) is not just a precious spice: it is also a recognised active for promoting relaxation, maintaining a positive mood, and reducing nervous tension, agitation and irritability. These effects are particularly valuable when lack of sleep begins to weigh on one's wellbeing.

A 2018 clinical study evaluated its efficacy in managing hot flushes associated with a depressive state in post-menopause, with beneficial results [6].

Péri Support: 4 complementary actives in one formula

Jolly Mama has brought together sage, shatavari, saffron and milk thistle in Péri Support, a menopause food supplement specifically designed to support women in perimenopause, from the age of 35.

Its formula acts on several dimensions at once:

• Reduction of hot flushes and night sweats (sage)
• Energy support, hormonal balance and stress resistance (shatavari)
• Positive mood, emotional calm (saffron)
• Liver and digestive support (milk thistle)

Péri Support is hormone-free, suitable for those with a history of cancer, 100% plant-based, and made in France. 

Of course, plants alone don't do everything. They work all the better when combined with a healthy lifestyle. Here are the most effective levers:

Diet

Some foods are well-known triggers for hot flushes: alcohol, caffeine, very spicy dishes, and fast-release sugars. Reducing these, particularly in the evening, can make a noticeable difference. Conversely, foods rich in phyto-oestrogens (flaxseeds, fermented soy, legumes) may gently support hormonal balance [7][8].

The sleep environment

A cool bedroom (ideally between 16 and 18°C), clothing made from natural fibres (cotton, linen, bamboo), and breathable bedding: these practical details can help reduce the intensity of night sweats.

Stress management

Stress is one of the main triggers for hot flushes, as it activates the same neurovegetative mechanisms. Cardiac coherence breathing (3 times a day for 5 minutes), gentle yoga, meditation, or simply a calm bedtime routine can help reduce their frequency.

Regular physical activity

Walking, swimming, cycling, yoga: consistency matters more than intensity. Moderate exercise helps stabilise body temperature and improves sleep quality in the long term.

Even though hot flushes and night sweats are common occurrences, they are not inevitable. Understanding what is happening in your body is already a way of regaining a sense of control over your experience.

Natural approaches, including adaptogenic plants and lifestyle adjustments, can help you navigate this transitional period with greater calm. They are not a substitute for medical support if your symptoms are severe or debilitating, but they represent a solid, gentle first response that is well tolerated by the majority of women.

If you are looking for a starting point, Péri Support has been formulated with exactly this in mind: targeted action on hot flushes, night sweats, stress and fatigue, with ingredients whose efficacy is supported by clinical studies and whose effects may be felt within the first two weeks.