Guided Sleep Meditation & Sleep Hypnosis from Sleep Cove

Cool Down and Sleep - Reduce Menopause Anxiety and Hot Flashes (Hot Flushes) ~ Guided Sleep Hypnosis / Meditation

October 14, 2026

AI Summary

5 min read

From a 2016 study by Baylor University, hot flashes can be reduced by 80% using hypnotherapy, with anxiety, depression, and insomnia also decreasing. That single statistic anchors this guided sleep hypnosis session from Christopher Fitton at Sleep Cove, designed specifically to help listeners manage menopause symptoms—particularly hot flashes and the anxiety that surrounds them—by reframing the mind’s relationship to heat, stress, and transition.

The core mechanism: cooling visualization and breath control

The session does not argue that hot flashes are imaginary or purely psychological. Instead, it treats the body’s temperature-regulation system as something the mind can influence through deliberate, practiced imagery. The central technique is a systematic body scan paired with a “cooling, relaxing energy” that the listener imagines entering the head and moving downward through the face, neck, shoulders, arms, back, chest, stomach, hips, and legs, all the way to the toes. Each exhale is used to “release all the heat and tension from your body, letting it dissolve into the air around you.”

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What you'll learn

1 (00:00) **Advertisements and Episode Introduction** - Host Christopher Fitton reads sponsor ads for Progressive and LinkedIn, then introduces the episode's focus on menopause symptoms.
2 (03:14) **Promotion of Sleep with Me and Let's Begin Podcasts** - Christopher promotes two other sleep podcasts before starting the guided meditation.
3 (05:25) **Opening Relaxation and Deep Breathing Exercise** - The guided meditation begins with instructions to find a comfortable position and focus on deep breathing.
4 (07:39) **Cooling Energy Body Scan** - The meditation introduces a visualization of cool air entering the body, circulating and releasing heat and tension.
5 (14:43) **Imagining a Cool, Serene Environment** - Listeners are guided to visualize standing in a beautiful, cool forest near a tranquil body of water.
6 (17:56) **Floating and Deepening Relaxation** - The visualization continues with floating on the water, releasing stress and worries with each exhale.
7 (22:37) **Technique for Managing Hot Flashes** - The meditation provides a specific cognitive technique for handling a hot flash in the future.

+ Full timestamped outline available in the app

Show Notes

Cool Down and Sleep - Reduce Menopause Anxiety and Hot Flashes (Hot Flushes) ~ Guided Sleep Hypnosis / Meditation.

Reduce Menopause Anxiety and Hot Flashes (Hot flashes) with this relaxing Guided Sleep Hypnosis. You will drift into sleep, maintain your cool, and embrace the future ahead.

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