Can yoga help with hot flushes and night sweats?

Ever woken up in the middle of the night, drenched through to your sheets? Or found yourself overheating uncontrollably in the middle of a work meeting? Me too. Night sweats and hot flushes are common during mid-life thanks to the menopause. These sudden waves of heat and sweating can disrupt daily life and sleep leaving you feeling uncomfortable and fatigued. So, can yoga practices help? Well, in short, yes.

Night sweats disrupt sleep and can, in turn, cause fatigue

What causes hot flushes and night sweats?

Hot flushes are sudden feelings of intense heat, often accompanied by sweating and a flushed face. Night sweats are similar episodes that occur while you're sleeping. Both happen due to hormonal changes, particularly the decline in oestrogen, which affects your body's internal thermostat.

The discomfort from hot flushes and night sweats can lead to anxiety, irritability and poor sleep quality. Managing these symptoms often requires a holistic approach that addresses both physical and emotional well-being.

How yoga supports symptom relief

Yoga combines physical postures (asanas), breathing techniques (pranayama), and meditation to create balance in the body and mind. Here’s how yoga can help with hot flushes and night sweats:

Regulate the nervous system

Yoga activates the parasympathetic nervous system. Often called the body's 'brake' it calms the body’s stress response. Since stress can trigger or worsen hot flushes, yoga’s calming effect can reduce the frequency and intensity of hot flushes.

Balance hormones naturally

Certain yoga poses stimulate the endocrine system which supports hormone balance. While yoga does not replace medical treatment, it can complement by encouraging hormonal harmony.

Improve sleep quality

Yoga’s relaxation techniques prepare your body for restful sleep, helping you fall asleep faster and stay asleep longer.

Enhance body awareness

Practising yoga increases your sensitivity to bodily changes, allowing you to recognise early signs of hot flushes and respond with calming breath or movement.

Specific yoga practices to try

Incorporate these yoga elements into your routine to help ease hot flashes and night sweats:

1. Sheetali pranayama (cooling breath)

This breathing technique cools the body and mind and reduces the sensation of heat.

• Sit comfortably with a straight spine.

• Roll your tongue into a tube shape and inhale slowly through the tongue (if you can't roll your tongue make a small 'o' with your lips and inhale slowly).

• Close your mouth and exhale through the nose.

• Repeat for 5-10 breaths.

  
  

2. Gentle forward bends

Forward bends activate the parasympathetic nervous system and calm the mind.

• Try poses like Paschimottanasana (Seated forward bend) or Balasana (Child's pose).

• Hold each pose for 1-3 minutes while practising slow, deep breathing.

  
  

3. Restorative yoga poses

Restorative poses encourage you to stay in a posture for a longer time (typicallly 3-5 minutes). These poses encourage deeper relaxation and stress relief.

• Use props such as bolsters or blankets to support your body in poses such as Supported Bridge Pose or Viparita Karani (Legs-up-the-wall).

• Stay in each pose for 5-10 minutes, allowing your body to fully relax.

  
  

4. Mindful meditation and body scan

Meditation helps you observe sensations without judgement, reducing anxiety around hot flushes.

• Sit or lie down comfortably.

• Slowly scan your body from head to toe, noticing areas of tension or heat.

• Breathe into these areas and imagine releasing discomfort with each exhale.

  
  

Holding Viparita Karani for 3-5 minutes will encourage deeper relaxation and stress relief

Tips for practicing yoga safely and effectively

• Choose a comfortable environment

Practice in a cool, well-ventilated space to avoid overheating.

• Wear breathable clothing

Natural fabrics such as cotton can help regulate body temperature.

• Listen to your body

Modify poses as needed and avoid any movements that cause discomfort.

• Practice regularly

Consistency matters. Aim for 3-5 sessions per week, even if just 15-20 minutes each.

• Combine with other healthy habits

Balanced nutrition, hydration and stress management enhance yoga’s benefits.

What research says about yoga and menopausal symptoms

Studies suggest yoga can improve sleep quality. For example, a 2017 study published in the journal Menopause found that women who practised yoga reported significantly improved sleep quality. A second study in Maturitas found that yoga significantly reduced vasomotor symptoms (hot flushes and night sweats).

While yoga is obviously not a cure, and cannot replace lost oestrogen, it can offer a gentle, accessible way to support your body through hormonal changes.

Embracing Yoga as Part of Your Wellness Journey

Menopausal symptoms can be overwhelming, but yoga invites you to slow down, breathe deeply and reconnect with your body’s own wisdom. Start with simple breathing exercises and gentle poses. Commit to a regular practice and, over time, you might find that yoga not only eases physical discomfort but also nurtures your emotional and spiritual wellbeing too. Remember, your journey is unique. So explore what feels right for you.

What other remedies have you tried to alleviate hot flushes?