Hi. So, that's always a little tricky. Especially if you were previously taking HRT. I never got on hormone replacement therapy so have done it all naturally. This article has a bunch of natural ways to combat it. https://www.webmd.com/menopause/guide/menopause-natural-treatments Hot flashes are a mega pain. I plan ahead. I have blankets and a fan both and wear light clothing to bed. It's rough but I have been able to manage. My friend drank soy milk and swears it helped her with hot flashes. One of the best things you can do is to exercise both doing some cardio and some weight bearing exercise. this helps keep it all balanced. This helps manage your glucose which helps manage your hormones. Ginseng is something else people use for hot flashes. For vaginal dryness, they do make some products you can buy or just vitamin E or the all purpose coconut oil. Sleep is tricky with menopause. I suffer insomnia. I practice good sleep hygiene and work in extra sleep periods. A nap never hurt anyone. Exercise also helps with irritability. As does sleep. Learning to relax, breath, meditate, do yoga all help keep you calm.