What helps with hot flushes?
Hot flushes are among the most commonly reported symptoms of the menopause transition, and their intensity and duration vary enormously between people. Some notice very little; for others they disrupt sleep for years.
The practical suggestions from the National Institute on Aging centre on things you can control: dressing in layers, keeping the bedroom cool, and noticing what tends to precede a flush. Warm drinks, spicy food, alcohol, caffeine and stress are commonly reported triggers, but they are not universal, which is why keeping your own note is more useful than a generic list.
Where symptoms are significantly affecting sleep or daily life, there are treatment options including hormonal and non-hormonal routes. Which is appropriate depends on your own history, and that is a conversation rather than a self-selection.