One of the joys (not!) of menopause is frustrating hot flashes and night sweats. Trying to keep your cool when your internal temperature feels like it’s set on broil is frustrating. Like many cancer survivors, I was thrown into premature menopause. Surgery and treatment can create early menopause that is temporary or permanent. As a longtime “flasher,” and someone who tends to overheat like a running engine, I am always on the lookout for helpful cooling tips. This article, How To Cool Down When You’re Always Hot from WebMD has 13 chilling suggestions. Here are five that helps me to cope with hot flashes and exhausting night sweats. Read the full article to find the ones that might work for you.

Take a Cool Shower 

A bath or even a simple sponging off with cold water will work, too. It should help cool your body. And warm water also works because you cool down as the water evaporates from your skin and hair. But try not to steam up the bathroom too much. That could make things worse.

Watch the Caffeine 

That’s the “stimulant” in your morning cup of coffee that fires you up and gets you out the door. It’s pretty safe for most people, but it can raise your body temperature. That might not be good if you already feel hot. And it’s not just in coffee. It’s also in chocolate, tea, sodas, sports drinks, and many nonprescription drugs. Read the packaging to know for sure.

Choose the Right Bedding 

Start with the right material for your sheets: Cotton or linen is best to let enough air in, keep you cool, and wick away sweat. Polyester/cotton blends won’t keep you as cool and dry. After that, look for a “thread count” of 200 to 400. More than that means the fabric won’t breathe as well and might trap more heat and moisture.

Chill Your Sheets 

Just stick them in the freezer for a few minutes and then put them back onto your bed. If that’s too cold, you could put them in the fridge instead. Use a resealable plastic bag so they don’t touch food, moisture, or ice. The chill won’t remain all night, but it may last long enough for you to fall asleep.

Ice It Down 

If you’re really hot, you could use an ice pack. Or wet a towel with cold water and put it on “pulse points” like your wrists, ankles, the crooks of your elbows, and the backs of your knees. Just be sure to cover your skin with a towel to protect it, and only do it for 20 minutes at a time.

For more life hacks and helpful suggestions to help you cope with the cancer life, read our blogs in Know & Tell. Stay cool!