Can a Tech-y Wrist Strap Really Tackle Hot Flashes?

Our product recommendations are selected by editors, tested first-hand, or expert-approved. We may earn a commission through links on our site.

My middle school science teacher taught me the fastest way to cool down is to press something cold to the back of your neck and the inside of your wrists. Decades later, a company called Embr is using that same principle to mitigate a more specific issue: menopausal hot flashes.

The Embr Wave 2 is a smart wristwrap (it kind of looks like a watch) that sends waves of cold (or hot, depending on what you need) directly to these temperature-sensitive nerves. The brand claims it mitigates menopause symptoms, improves sleep, reduces stress, and makes you more comfortable through the power of temperature regulation. I spent a month testing the Embr Wave 2 to see how—and if—it lives up to the hype.

About the Expert

Dr. Suzanne Gilberg-Lenz, received her medical degree in 1996 from the USC School of Medicine and completed her residency in obstetrics and gynecology at UCLA/Cedars-Sinai Medical Center. Dr. Gilberg-Lenz is the Chief Medical Correspondent for the Drew Barrymore Show and the author of MENOPAUSE BOOTCAMP: Optimize Your Health, Empower Your Self, and Flourish as You Age. 

Embr Wave 2

Pros

• Cools (or warms) very quickly
• Helps with most hot flashes
• Useful for more than hot flashes

Cons

• $299 is a lot of money
• Slightly awkward to wear at night

EMBR ($299)

What Is the Embr Wave 2.0 and How Does it Help? 

The Wave is a metal, watch-like device where the “face” sits on the inside of your wrist. Using the partner app you can initiate cold or hot waves for a few minutes or a few hours at a time. From lulling you to sleep to reducing stress to stopping you from overheating, Embr claims that once you get the hang of the cycles, the temperature adjustments delivered to the sensitive nerve endings in your wrist can affect your perception of temperature—including stopping hot flashes in their tracks.

Dr. Gilberg-Lenz, OBGYN and menopause expert, agrees that topical applications like chill pads for the mattress, cold drinks, fans, and wearables can “all offer temporary, but for some, significant relief.”

“[Hot flashes] occur when a region of the hypothalamus in the brain called the thermoregulatory center experiences a narrowing or destabilization of the set point as estrogen levels fluctuate and decline,” says Gilberg-Lenz, noting that “hot flashes can affect upwards of 85 percent of women during the menopausal transition and beyond. Studies show that some will continue into a woman’s 70’s if untreated.”

The gold standard treatment for hot flashes is hormone replacement therapy says Gilberg-Lenz. But not everyone is a candidate (hormone-positive breast cancer survivors for one).

Is the Embr Wave 2.0 Worth It? 

With a $299 price tag for a device that does one thing (two if you count hot and cold separately), it felt a little pricey. That said, if you find that it works for you when nothing else does, there is literally no price too high to pay for uninterrupted sleep. Navigating the world of menopause hot flashes is often trial and error (and unfortunately something that works can suddenly stop working) so testing different potential solutions is the name of the relief game.

MORE MENOPAUSE

8 Signs You Might Need Menopause Hormone Therapy

Can I Take Progesterone Without Estrogen in Menopause?

What It’s Like to Wear the Embr Wave 2.0

It definitely cools you down quickly…

It’s surprisingly cold. Like extremely cold. You can set the cold or hot intensity with a sliding scale on the app, and I was comfortable at about a 2 on the given scale of 1-5. I can’t imagine anyone wanting more extreme hot or cold, but when I tested them, they delivered. And truly, it is lovely to have a shot of instant cool when you’re hot flashing, or honestly, while you’re just out on a humid summer walk.

…But unfortunately, it didn’t help my sleep

There are settings you can engage that keep your cold waves going for 7-9 hours while you slumber, but I didn’t love feeling the cold waves when I wasn’t actively hot flashing (chilly!), so this setting wasn’t great for me. Instead, by the time I was awoken by a 2 am hot flash and pressed the pre-programmed cool button—I was already awake, brain going, sleep disrupted. The large metal “face” of the watch is also a little cumbersome during sleep and I never quite got used to it.

Lovely for cold nights, too

Although I spent a lot of time cooling down with the Wave, it’s actually quite perfect for a cold night. Snuggling under the covers and initiating a warm wave while you read before bed is a very calming activity. The wave-like delivery is important too, Embr notes that the body tends to get “used” to a sensation and tends not to feel it the same way after a while. Waves help avoid this, making sure you actively sense the cool and hot on your wrist throughout the duration of the setting.

Not just for hot flashes

I shared the wealth. At one point, my kid was overheating on the golf course this summer and started to feel a little ill. I strapped the Wave to his wrist and cranked up the cool. Whether it worked to distract him, “what is this? It’s so cold!” or truly worked to lower his perceived body temp quickly, it was a big success.

Alternatives to Embr Wave 2.0

When it comes to hot flash abatement, topical solutions like chill blankets or, even easier, a chilled drink can deliver some relief. That said, if the problem is more serious and you find yourself flashing 20 to 30 times a day, disrupting everyday activities, you may choose to seek out more aggressive treatment.

Hormone therapy should be your first stop if signs indicate that your hot flashes are a symptom of perimenopause or menopause, but Gilberg-Lenz notes there are other things to talk to your doctor about. “Herbal remedies like black cohosh, Siberian rhubarb, and other phytoestrogens (red clover, soy derivatives, isoflavones) can benefit some by approximately 50 percent in clinical studies. Additionally, meds like clonidine, gabapentin, and SSRIs also have shown benefit, but carry the risk of side effects like sleepiness or blood pressure changes.” People who exercise regularly also demonstrate less severe hot flashes, says Gilberg-Lenz.