Hot flashes are one of the most common signs of perimenopause. While every body is different, several strategies help many women. Dress in light layers you can remove quickly, and keep a cool drink nearby. Identify and reduce common triggers like spicy food, caffeine, and alcohol. Regular exercise, good sleep, and stress reduction can lower the frequency over time. If hot flashes disrupt your sleep or daily life, talk with your clinician about options, including non hormonal and hormonal approaches.