Simple lifestyle changes can be surprisingly effective for managing hot flashes and night sweats. Dressing in layers allows you to remove clothing when a flash begins, and choosing breathable fabrics like cotton can increase comfort. Keeping your bedroom cool at night, using a fan, and having a cold pack under your pillow can minimize sleep disruptions from night sweats. Many people find it helpful to identify and avoid personal triggers, which commonly include spicy foods, caffeine, hot beverages, and alcohol. Keeping a symptom diary can help pinpoint what might be setting off your hot flashes.