Thanks for writing to us with your health concern.
Well, your symptoms are bad enough.
Waking up 10 times is quite discomforting , and you need help.
While 'natural' menopause remedies may be effective, there is a lack of research on the safety and effectiveness of many of these remedies. Side effects of prescription remedies are generally better understood than those of over-the-counter medications and 'natural' treatments or remedies.
Non-prescription products that have been used to treat hot flashes include phytoestrogens (plant estrogens), black cohosh, and vitamin E. However, studies that attest to their effectiveness and long-term safety are incomplete or lacking.
Hence, as a medical practitioner and OB - GYN, I would say that the only research - backed and effective therapy - is HRT ( hormone replacement therapy ) .
Please talk to your specialist about starting HRT for a while, it will help you tide over this phase.
Also, stay hydrated.
Wear comfortable cotton layered clothing, so you can adjust easily and fast to the flashes.
Keep the room temperature controlled and cool.
Yoga / meditation / daily exercise have all shown to be helpful in this situation.
All the best.
Please feel free to discuss further.