From "Cruel Summer" to Cool Relief: 5 Essential Oils for Hot Flashes During Menopause

I don't have hot flashes, I have short vacations in tropical-like conditions - unknown

Heading into Menopause can be both scary and daunting for a woman!

Everything’s changing and 99% of the time, we don’t feel like ourselves.

Although it’s a completely natural phase we go through, the symptoms can be uncomfortable, and really challenging…

Within this post, I’m going to share 5 Essential Oils that are great for keeping hot flashes at bay during perimenopause and menopause. 

“This post may contain affiliate links and if you make a purchase using one of my links, I receive a small commission at no extra cost to you”. 

What is a Hot Flash?

A hot flash usually comes as a sudden warmth, flushing and reddening of the skin (usually across the face, neck and chest), plus excessive sweating.

It can be embarrassing and can come on with no warning at all!

It not only disrupts your daily life but can cause sleepless nights (and total irritability with the lack of sleep).

Fortunately, essential oils offer a natural and soothing way to manage these symptoms, and that’s what I’m sharing today.

Why Essential Oils?

Essential oils have been used for centuries (nearly 6000 years) to

romote well-being. 

They are derived from plants and have all kinds of benefits. 

Many essential oils contain cooling, calming, and hormone-balancing properties that help alleviate hot flashes and other menopause-related discomforts you may be feeling.

Let’s look at 10 of the Top Essential Oils that can really help tone down those pesky, unwanted hot flashes…

Peppermint Essential Oil

The cooling effects of Peppermint Essential Oil is exactly why it’s perfect for hot flashes…

The instant cooling sensation given, comes from the menthol it contains, which helps to reduce the intensity of the hot flush. 

Benefits of Peppermint Essential Oil for Hot Flashes

Calms - the refreshing aroma helps ease anxiety and the stress which can bring on hot flashes.

Cools - it provides relief from sudden heat and helps to lower your body temperature.

Reduces Sweating - it can help to minimise sweating that hot flashes can cause.

How to Use Peppermint Essential Oil for Hot Flashes

Cooling Spray - Add 5-10 drops to a spray bottle and add water. Give it a really good shake and it’s ready to go. Whenever a hot flash strikes, you can spray the cooling mist on your face. You can even keep a bottle in your handbag for when you’re out and about too!

Cool Compress - Adding 2-3 drops to a bowl of water and soaking a wash cloth or flannel in the oily water, will be refreshing and soothing for the back of your neck and forehead. 

Use a Diffuser - Add a few drops of oil to a diffuser to produce a cooling environment for you to be in. 

Precautions for Peppermint Essential Oil

Always make sure to dilute Peppermint Oil before you apply it anywhere near your skin. 

Keep away from your eyes and nose to avoid irritation and burning sensations. 

Consult with your healthcare provider - before you use this oil regularly, consult with your doctor, especially if you’re taking any medications.

Clary Sage Essential Oil 

Clary Sage Essential Oil is one of the most effective natural remedies that can be used for hot flashes during menopause. 

Its ability to provide relaxation, much needed relief from sudden temperature spikes, mood swings and excessive sweating are just some of its awesomeness… 

  It also has amazing hormone balancing properties, which we definitely need as our hormones are all over the place during perimenopause and menopause. 

Benefits of Clary Sage for Hot Flashes

Supports Circulation - Clary Sage improves blood flow and helps to reduce the intensity that hot flashes bring. 

Hormone Regulation - as mentioned above, this oil helps to balance the hormone  estrogen levels, which in turn reduces the intensity and frequency of hot flushes. 

Reduces Stress and Anxiety - this oil acts as a natural mood stabiliser, helping to relieve the menopausal anxiety and irritability. 

Cools - Clary Sage can ease sudden hot flashes by giving a  calming and cooling sensation.

How to Use Clary Sage Essential Oil for Hot Flashes

Topically - Mix 2–3 drops with a carrier oil (such as coconut or jojoba). This can then be massaged onto the back of the neck, chest, or pulse points for relief.

Use a Diffuser - Create a relaxing atmosphere by adding a few drops in to a diffuser and letting it work its magic

Cool Compress - Soak a cloth or flannel in a bowl of cold water, mixed with 3-5 drops of the Clary Sage oil. Place it on your forehead or the back of your neck for some immediate cooling. 

Precautions for Clary Sage Essential Oil

Dilute - Always dilute this oil before applying it to your skin to avoid irritation. 

Consult with your healthcare provider - before you use this oil regularly, consult with your doctor, especially if you’re taking any medications. 

Pregnancy - If you’re pregnant, or think you may be pregnant, avoid using Clary Sage oil.

Estrogen-Sensitive Conditions - if you have a history of these conditions, then avoid using this oil. 

Geranium Essential Oil

Geranium Essential Oil supports hormone balance, alongside helping to reduce the dreaded night sweats! It’s also super beneficial at reducing the intensity of hot flashes.

Its  cooling, stress-relieving and hormone-balancing properties all come down to its powerful natural remedy.  It can also help regulate estrogen levels, help with your emotional well-being and improves circulation!

Benefits of Geranium Essential Oil for Hot Flashes

Natural Mood Booster - Geranium oil helps with menopause related irritability and mood swings. 

Balances Hormones - It supports the estrogen regulation, helping to reduce the intensity and frequency of any hot flashes. 

Supports Skin Health - Menopause can really affect our skin. Geranium oil can help to keep your skin hydrated. It can also reduce irritation and redness which hot flashes can cause. 

Better Sleep - Sleep is a big issue when it comes to menopause, therefore this oil will help to promote a better night’s sleep, by reducing night-time hot flash and night sweats discomfort!

Circulation Improvement - Geranium oil helps to stabilise your body temperature and enhances the blood flow around your body. 

How to Use Geranium Essential Oil for Hot Flashes

Diffuser - Add a few drops to a diffuser and let the aroma calm your mood.

Topically - Mix 2-3 drops of Geranium oil alongside a carrier oil, such as jojoba or coconut) and massage it into your wrists, neck and chest…

In the Bath - who doesn’t love a relaxing bath… Add a few drops to a warm  bath with some Epsom salts, and relax to relieve any menopausal symptoms. 

Cool Spray - Add 5-10 drops of the oil to a spray bottle, with water and whenever a hot flash hits, spray the cooling mist over your face and body. 

Cooling Spray: Add 5–10 drops to a spray bottle with water and mist your face and body when a hot flash strikes.

Precautions for Geranium Oil 

Dilute - as with all the other oils, you need to dilute before applying to your skin

Patch Test - carry out a patch test before using this oil anywhere. To do this, just dab the mixture on a small area of your inner forearm or behind the ear. As with any patch test, wait 24 hours and then see whether there has been any itching, swelling or redness of the skin. 

Consult with your healthcare provider - before you use this oil regularly, consult with your doctor, especially if you’re taking any medications. 

Consult with a healthcare provider if you have underlying health conditions or are on hormone-related medications.

Chamomile Essential Oil

Chamomile Essential Oil has anti-inflammatory and calming properties that help soothe both the body and mind during menopause. It is a natural remedy for hot flashes…

Benefits of Chamomile Essential Oil for Hot Flashes

Anti Inflammatory Benefits - chamomile oil helps to reduce inflammation in the body that can lead to hot flashes, and other menopausal discomforts. 

Improves Sleep - help with restlessness and insomnia (very common symptoms of menopause) and with an overall better night's sleep!

Reduction in Stress and Anxiety - stress triggers hot flashes, therefore chamomile oil is a natural relaxant (hence why a lot of people have a 

chamomile herbal tea before bed). It helps to keep you calm and balanced emotionally. 

Hormone Balance - mood swings and feeling irritable can be very overwhelming during menopause, which  can lead to hot flashes, Chamomile oil will help to stabilise your moods and keep calm and hot flash free!

Cooling - like most of the oils mentioned in this post, chamomile oil also helps to relieve sudden heat waves throughout your body, because it can regulate your body temperature and soothe hot, flushed skin. 

How to Use Chamomile Essential Oil for Hot Flashes

Herbal Tea - Add a drop of chamomile oil into a cup of your favourite herbal tea, to relax and unwind. Make sure the oil you use is food-grade and safe for consumption. 

Cooling Flannel - Add a few drops of the oil to cold water and soak a flannel in the mixture. You’ll feel an instant cooling effect when you place it on your neck, face and chest!

Diffuser - Before bed, place a few drops in a diffuser and let the smell radiate the room before going to sleep. 

Topically - Mix in 2-3 drops of the oil into a bowl, with a carrier oil (such as coconut or jojoba) and then massage it into the areas you feel most flushed, such as your chest, neck and wrists…

Precautions for Chamomile Oil

Avoid using if Pregnant - if you are pregnant or breastfeeding, it’s best to avoid this essential oil completely. 

Dilute - chamomile oil should always be diluted with a carrier oil (such as coconut or jojoba) before it is applied anywhere near the skin. 

Patch Test - to avoid any allergic reactions, perform a patch test and wait 24 hours to see whether there is any itchiness, redness or swelling to the skin. 

Consult with a healthcare provider - if you are known to have allergies to daisies, chrysanthemums or ragweed, speak with your healthcare provider before using this oil in any way. 

Ylang Ylang Essential Oil 

Ylang Ylang Essential Oil is a powerful natural remedy for balancing hormones and reducing stress, making it perfect for helping with hot flashes and other menopausal symptoms.  It’s also a great  pain reliever, alongside being great for your skin and hair!

Benefits of Ylang Ylang Essential Oil for Hot Flashes

Better Sleep - Ylang Ylang helps aid insomnia and the dreaded and uncomfortable night sweats! It helps to get you deeply relaxed. 

Reduces Stress and Anxiety - Stress can cause hot flashes, therefore Ylang Ylang (being a natural relaxant), will help to lower your stress levels. It also helps with mood swings and emotional balance. 

Hormonal Balance - Ylang Ylang oil can help with stabilising hormones, to support the overall function of your endocrine system. 

Supports Cardiovascular Health - this oil can help to reduce how intense hot flashes can be, by stabilising blood pressure and  improving your circulation. 

How to Use Ylang Ylang Essential Oil for Hot Flashes

Bath - add a few drops to a lovely warm bath with Epsom salts to relax.

Diffuser - add a few drops to a diffuser to create a relaxing, calming  atmosphere 

Topical Application - Mix 2-3 drops into a bowl with a carrier oil (such as jojoba or coconut) and use it to massage onto your wrists, chest and neck. 

Cool Spray - Add 5-10 drops into a spray bottle with some water and spritz onto your face when you’re having a hot flush, or when you feel like one is coming on. 

Precautions for Ylang Ylang Oil

Do not overuse - Ylang Ylang oil is very strong and can lead to many unwanted effects if it's overused. Things such as skin sensitivity, headaches, nausea and drowsiness. 

Do a Patch Test - apply a diluted amount to a small area of your skin (back of your forearm is a good place) to check for any irritation. 

Dilute - Always dilute Ylang Ylang oil and use 2–3 drops per tablespoon of carrier oil (coconut or jojoba) if using on the skin. 

Consult your Healthcare provider - Ylang Ylang has been known to affect blood pressure, therefore speak to a healthcare provider to make sure you’re ok to use this oil, especially if you're taking any medications. 

Final Thoughts: How Essential Oils Help with Hot Flashes During Menopause

Hot flashes are just one symptom of perimenopause and menopause. There are unfortunately many discomforts that come our way in this stage of life. 

The good thing is, there are so many ways we can really alleviate the symptoms, enabling us to live a “normal” and comfortable life. 

Essential oils are just one of those ways, as they provide a natural way to manage menopausal symptoms, especially hot flashes, and although they aren’t a cure for menopause, they can certainly improve your quality of life. 

If they’re used correctly (such as in a cooling spray or diffuser etc) instant relief can come from the excessive sweating and hot flashes. 

Using high-quality and pure essential oils is a must, and remember they aren’t a replacement for a healthy lifestyle, alongside exercise and stress management. 

Note: While most essential oils are safe, its really important to consult with your GP or Healthcare provider first, to make sure its ok for you personally.  It’s also important to carry out patch tests as well, to make sure no irritations occur. 

Many factors can come into it, such as medications and health conditions etc…