Time to wake up: How employers can support women with menopause sleep issues

Menopause isn't just a personal journey; it impacts the workplace too. While hot flashes and mood swings might be more visible, the hidden struggle with sleep can significantly affect a woman's performance, well-being, and even her career. About half of all women grapple with sleep disturbances during menopause, often starting abruptly in perimenopause.

The hormonal sabotage of sleep

Imagine your body as an orchestra, and hormones are the conductors. During menopause, these conductors go a bit rogue, disrupting the harmonious symphony of sleep.

• Estrogen: This hormone, responsible for deep sleep and temperature regulation, takes a nosedive. Falling asleep becomes a battle, nighttime awakenings multiply, and refreshing deep sleep becomes a distant memory.
• Progesterone: This calming hormone also dwindles, making nights restless and filled with tossing and turning.
• Melatonin: The production of this sleep-regulating hormone decreases, throwing your sleep-wake cycle into chaos.

These hormonal fluctuations can be particularly brutal during perimenopause, leaving women feeling like they're on a sleep-deprived rollercoaster.

The domino effect of sleep deprivation

Imagine waking up abruptly in a pool of sweat, your heart racing, unable to fall back asleep. This is the reality for many women going through menopause. Over time, this chronic sleep deprivation takes a toll:

• Exhaustion becomes a constant companion: Dragging yourself through the day, feeling like you're running on fumes.
• Focus becomes a fleeting luxury: Meetings blur, deadlines loom, and simple tasks feel monumental.
• Irritability and mood swings rise: Patience wears thin, and even minor annoyances trigger outsized reactions.
• Burnout and depression risk increases: The constant struggle with sleep can lead to emotional and mental health challenges.
• Quality of life plummets: Everyday joys dim, and the ability to engage fully in work and personal life diminishes.

The workplace wake-up call

This sleep crisis isn't just a personal problem; it affects the workplace too. A German study found that 33% of women over 45 reduced their work hours due to menopausal symptoms, including sleep disturbances. This translates to income loss for women and economic consequences for businesses.

One woman shared, "My car became my bedroom for two years. I stopped eating lunch and instead went to my car every lunch break to sleep. I couldn't sleep through the night for two years." This sad reality highlights the desperate lengths some women go to cope with their sleep deprivation.

What employers can do

It's time for employers to acknowledge the impact of menopause on their employees. Here's how they can support women and create a more inclusive workplace:

• Offer rest areas: Provide a quiet space where employees can take a short nap or simply relax during breaks.
• Embrace flexible work arrangements: Allow for adjusted start times, shorter hours, or work-from-home options to accommodate sleep challenges.
• Promote education and awareness: Offer workshops and resources on menopause and its impact on sleep, so both employees and managers are informed.
• Encourage open communication: Create a culture where women feel comfortable discussing their needs and seeking support without fear of judgment.
• Provide access to healthcare resources: Offer access to sleep specialists or menopause experts who can provide guidance and support.

What exactly are sleep disturbances during menopause?

Sleep disturbances can manifest in several ways, including:

• Difficulty falling asleep: Taking more than 30 minutes to fall asleep.
• Frequent awakenings: Waking up multiple times during the night.
• Early awakenings: Waking up too early and struggling to fall back asleep.
• Restless sleep: Tossing and turning throughout the night.
• Night sweats: Experiencing excessive sweating during sleep.

In addition to hormonal changes, psychological and physical factors can also contribute to sleep problems. These include:

• Mood swings and stress: Anxiety and racing thoughts can make it difficult to fall asleep and stay asleep. Low progesterone levels can exacerbate these emotional changes, making it even harder to relax and fall asleep or leading to nighttime awakenings.
• Sleep apnea: This condition, characterized by pauses in breathing during sleep, becomes more common after menopause.
• Poor sleep hygiene: Irregular sleep schedules and unhealthy sleep habits can worsen sleep problems.

For women: unlocking the secrets to better sleep on app.hermaid.me

• Our course provides a wealth of information about sleep, guiding you to develop healthier routines and a deeper understanding of your sleep patterns. We'll explore various methods, from smart technology and RNA testing to determine your chronotype to simple pen-and-paper tracking.
• For personalized guidance, our expert Christine Lenz offers one-on-one consultations. With over 10 years of experience in sleep laboratories, she can provide comprehensive support on your journey to better sleep.
• Further articles on this topic: Circadian Rhythm

Sources

• HWR Berlin – Prof. Rumler et al. MenoSupport-Studie.https://blog.hwr-berlin.de/menosupport/wp-content/uploads_menosupport/2024/09/MenoSupport_Ergebnisueberblick-Befragung-Wechseljahre-am-Arbeitsplatz.pdf
• McKinsey – Closing the Women's Health Gap. https://www.mckinsey.com/mhi/our-insights/closing-the-womens-health-gap-a-1-trillion-dollar-opportunity-to-improve-lives-and-economies}