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Hot flashes can really do a number on your sleep. To fight them, you can find pillows that are specifically designed with cooling gel or water inserts. These can help lower the intensity of your hot flashes, making it easier to sleep through them.  These pillows are available online, as well as in some mattress and home goods stores. If you have a pillow you already really like, you could get a cooling mat to place underneath. This won't be quite as effective as a cooling pillow, but it can still help cut out some of the heat. Another way to combat those awful hot flashes is to lower the thermostat in your bedroom. If you have central air conditioning and don't want to pay to cool your whole house, look into a window-unit or portable air conditioner to cool off your bedroom without heating up your energy bills.  Start running your air conditioner at least half an hour before you go to bed to make sure your room is nice and cool when you settle in for the night. If you don't have an AC unit or you want to minimize the cost of cooling, you may be able to use a fan. Fans work best when it's not too hot in your room. For major temperature changes, AC may still be necessary. Even small amounts of light can disrupt your sleep, especially during menopause. Try hanging blackout curtains over your windows to keep any excess light out of your room.  If you have a digital alarm clock, face it away from your bed. That way, the lights from the clock face aren't glowing at you while you're trying to sleep. You could also replace your digital clock with an analog one. You could also wear a sleep mask to help block out light if you don't want to invest in new window treatments. The lights from the alarm clock aren't the only little lights that can wake you up. Keeping a tablet, phone, TV, or computer in your room can make it difficult to fall asleep and stay asleep. Designate your room a gadget-free zone, except for maybe an e-reader without a backlight. If you feel like you need your phone with you at night for emergencies, try turning on the blue light filter and plugging it in away from your bed. That way, the light is less harsh and you'll be less tempted to use it for random browsing.
Use a cooling pillow or mat. Keep your bedroom at around 65 °F (18 °C). Use blackout curtains to block out all light. Declare your bedroom a tech-free zone.