3 DIY Cooling Sprays For Hot Flashes With Essential Oils

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You know how debilitating these bouts can be if you suffer from hot flashes. As a sudden wave of warmth spreads through your chest, neck and face leaving your skin flushed red, the sudden body temperature spikes can leave you feeling sweaty and irritated. The solution? A cooling spray. Easy to make a homemade remedy with essential oils that may help relieve some of the symptoms you are experiencing. So without further ado, let’s get to it!

Why Essential Oils?

Essential oils have been used for hundreds of years to manage numerous health conditions, including hot flashes. Extracted from various parts of plants, such as flowering tops and leaves, they are a natural alternative to hormone therapy, helping to rebalance hormones, alleviate stress, and relieve other symptoms associated with menopause.

How Can Essential Oils Help Relieve Hot Flashes

Hot flashes are commonly caused by changing hormone levels before, during and after menopause. As your estrogen level falls, it seems to confuse the hypothalamus, part of the brain responsible for regulating body temperature and makes it think you are too warm. As a result, the brain responds by trying to cool you down.

Blood vessels near the skin surface begin to widen, increasing blood flow to the surface, producing a flushed look to the face and neck, making you sweat (1,2). How can essential oils help, you might ask?

Some essential oils contain phytoestrogens, plant-based compounds similar to estrogen found in the body. When phytoestrogens enter the body, the body treats them as if they were estrogen, helping to rebalance hormones and relieve hot flashes (3, 4).

So, if you hate taking medications, experience mild symptoms and look for a more natural option, essential oils may be the answer.

5 Essential Oils That May Help Relieve Hot Flashes

While various essential oils can help relieve hot flashes, clary sage, geranium, lavender, peppermint essential oil, and rose otto absolute are some of the most helpful for controlling and alleviating hot flashes. Let’s take a look at how each oil works.

1. Clary Sage Essential Oil

Rich in natural phytoestrogens, clary sage is believed to reduce hot flashes by balancing hormones. In addition, it can also ease feelings of anxiety, reduce menstrual cramps, and act as a natural antidepressant.

2. Geranium Essential Oil

The geranium essential oil has also been found helpful in relieving hot flashes by balancing the hormones (5), supporting menstrual cycle regularity in perimenopause, and improving mood.

3. Lavender Essential Oil

The lavender essential oil has been used for centuries to stimulate feelings of relaxation. Inhaling lavender essential oil’s aroma can help reduce hot flashes by lowering stress levels (5). In addition, it can also help relieve headaches many women experience during menopause.

4. Peppermint Essential Oil

Refreshing peppermint essential oil is a must-have when experiencing hot flashes. Spritzing it on flushed skin will provide instant relief thanks to its cooling effect.

5. Rose Otto Absolute

Inhaling rose oil and geranium rose essential oil may also help reduce hot flashes by balancing hormones (5). In addition, rose oil may also improve mood, thus alleviating menopause symptoms.

How Can DIY Cooling Sprays Help Relieve Hot Flashes

Cooling sprays offer instant relief from hot flashes by cooling and calming the skin and reducing redness. Incorporating peppermint essential oil rich in menthol heightens that cooling sensation. To apply, spritz over your chest, neck and face. Even though they don’t offer long-term relief from hot flashes, as immediate relief goes, these sprays can certainly make you more comfortable.

3 DIY Cooling Sprays For Hot Flashes With Essential Oils

1. DIY Cooling Clary Sage Spray For Hot Flashes

This spray blends balancing clary sage essential oil with uplifting lemon, soothing benzoin essential oil and aloe vera juice. Spraying it on your skin will help help to soothe the skin and deliver relief from hot flashes. I have included aloe vera juice for its hydrating and cooling effect on the skin. It may also help reduce redness associated with hot flashes.

This recipe makes 100 ml of spray. Here is what you’ll need:

Ingredients

Phase A

52.40g distilled water

20.00g manuka floral water

20.00g aloe vera juice

3.00g vegetable glycerin

Phase B

3.00g solubiliser Symbiosolv Clear Plus

0.35g clary sage essential oil

0.20g benzoin essential oil

0.05g lemon essential oil (distilled)

Phase C

1.00g Preservative Eco

Method

In a disinfected glass beaker, weigh distilled water, manuka floral water, aloe vera juice, and vegetable glycerin (phase A). Stir until well combined and set aside.
Weight solubiliser and essential oils (phase B) in another glass beaker and mix them until well combined.
Disperse the solubiliser-essential oil mixture (phase B) into the water blend (phase A) using a whisk or a milk frother until thoroughly blended.
Measure the pH of the spray and adjust it to 5.0 – 5.5 if necessary. You can lower it using a drop or two of a citric acid solution (10% citric acid to 90% distilled water) or increase pH by adding a drop or two sodium bicarbonate solutions (10% sodium bicarbonate to 90% distilled water).
Add preservative eco (phase C).
Measure the pH again and adjust it to 5.0 – 5.5 if necessary.
Pour the body spray into a bottle with a spray nozzle, label and date.

2. DIY Cooling Lavender Spray For Hot Flashes

Here I have combined a soothing floral scent of lavender and geranium essential oil with the herby scent of rosemary and the woody scent of cedarwood. Use it anywhere to recharge while enjoying a refreshing cooling sensation.

This recipe makes 100 ml of spray. You’ll need:

Ingredients

Phase A

43.55g lavender floral water

30.00g peppermint floral water

20.00g aloe vera juice

3.00g vegetable glycerin

Phase B

2.00g solubiliser Symbiosolv Clear Plus

0.20g lavender essential oil

0.10g rosemary essential oil

0.10g cedarwood essential oil

0.05g geranium essential oil

Phase C

1.00g Preservative Eco

Method

In a disinfected glass beaker, weigh lavender water, peppermint water, aloe vera juice, and vegetable glycerin (phase A). Stir until well combined and set aside.
Weight solubiliser and essential oils (phase B) in another glass beaker and mix them until well combined.
Disperse the solubiliser-essential oil mixture (phase B) into the water blend (phase A) using a whisk or a milk frother until thoroughly blended.
Measure the pH of the spray and adjust it to 5.0 – 5.5 if necessary. You can lower it using a drop or two of a citric acid solution (10% citric acid to 90% distilled water) or increase pH by adding a drop or two sodium bicarbonate solutions (10% sodium bicarbonate to 90% distilled water).
Add preservative eco (phase C).
Measure the pH again and adjust it to 5.0 – 5.5 if necessary.
Pour the body spray into a bottle with a spray nozzle, label and date.

3. DIY Cooling Peppermint Spray For Hot Flashes

This refreshing all-natural body spray is made with peppermint, melissa and lavender essential oils and provides instant relief. You’ll get a quick, refreshing cooling sensation that will make your skin feel revitalised.

This recipe makes 100 ml of spray. To prepare, you’ll need:

Ingredients

Phase A

40.00g distilled water

40.00g peppermint floral water

20.00g aloe vera juice

2.00g vegetable glycerin

Phase B

2.00g solubiliser Symbiosolv Clear Plus

0.30g peppermint essential oil

0.10g melissa essential oil

0.10g lavender essential oil

Phase C

1.00g Preservative Eco

Method

In a disinfected glass beaker, weigh distilled water, peppermint water, aloe vera juice, and vegetable glycerin (phase A). Stir until well combined and set aside.
Weight solubiliser and essential oils (phase B) in another glass beaker and mix them until well combined.
Disperse the solubiliser-essential oil mixture (phase B) into the water blend (phase A) using a whisk or a milk frother until thoroughly blended.
1. Measure the pH of the spray and adjust it to 5.0 – 5.5 if necessary. You can lower it using a drop or two of a citric acid solution (10% citric acid to 90% distilled water) or increase pH by adding a drop or two sodium bicarbonate solutions (10% sodium bicarbonate to 90% distilled water).
Add preservative eco (phase C).
Measure the pH again and adjust it to 5.0 – 5.5 if necessary.
Pour the body spray into a bottle with a spray spray nozzle, label and date.

Lifestyle and Home Remedies

Although body sprays don’t offer long-lasting relief, pairing them with ongoing lifestyle changes can be part of an overall hot flashes management approach. Here are just a few options to consider:

Exercise: According to some studies, exercise can reduce the frequency of hot flashes by improving the control and stability of the thermoregulatory system responsible for maintaining a steady internal body temperature (6).

Diet adjustments: Hot and spicy food, caffeinated and alcoholic drinks and sweets can all contribute to hot flashes. Eating a well-balanced diet to meet your nutritional needs will help you feel better.

Weight management: Being overweight can increase the risk of hot flashes. Losing excess weight may help you to manage hot flushes.

Hypnotherapy may reduce the number of hot flashes you experience by reducing stress and improving mood and sleep (7).

Essential Oils Safety

Essential oils offer wide-ranging therapeutic properties that help maintain our general health and encourage a greater sense of well-being. However, they are also concentrated chemical compounds; therefore, it’s vital you follow safety tips:

Consult your doctor or an aromatherapist before using essential oils for menopausal relief. Your doctor can tell you if the oils will affect any medications you may be taking.
Check with your doctor first if you have allergies, as some oils may contain potential allergens.
You might find these cooling spray recipes helpful even if you are not going through menopause. However, if you are pregnant, consult your healthcare professional as some essential oils, such as clary sage or peppermint, are not safe to use while expecting.
Always dilute essential oils before applying them to your skin. In general, don’t include more than 1% per recipe. (If you are making 100g of body spray, don’t use more than 1g of essential oils).
Patch test before using essential oils by diluting a drop of essential oil in a teaspoon of oil and leaving for 24-48 hours. If there is no reaction, you should be fine. However, discontinue using the product if your skin turns red, itchy, or you experience any irritations.

Wrapping Up

Cooling body sprays offer instant relief from hot flashes by soothing and calming the skin and reducing redness. Incorporating peppermint essential oil rich in menthol heightens that cooling sensation. Even though they don’t offer long-term relief from hot flashes, pairing them with ongoing lifestyle changes can be part of an overall hot flashes management approach.

FAQs

Do I need to use a preservative?

Body sprays are water-based products that attract mould, bacteria and fungus. Without a preservative, you risk contaminating the product with microorganisms. You might like to shop around to find the one that works for you, but the good news is that there are many on the market.

How long does the cooling effect last?

DIY body sprays offer instant relief, yet their cooling effect does not last long—no more than half an hour in my personal experience, which is not necessarily bad as you can reapply the spray throughout the day. Just spritz it over your skin whenever you need it.

Can I apply a DIY cooling spray to my face?

I have kept essential oils well under 1% in the formula; hence it should be safe to apply to facial skin. However, if you experience irritations, you can either reduce the percentage of essential oils in the recipe or leave them out altogether and use floral water, such as cooling peppermint and calming lavender floral water instead. For an added cooling effect, keep the spray in the fridge.