Speaker 1: 1:12

Welcome to another episode of A Healthy Shift, where we discuss the unique challenges faced by shift workers and explore evidence-based strategies to help you thrive and not just survive your shifts. I'm your host, roger Sutherland, and today we're tackling a topic that affects a significant portion of our workforce but it is often overlooked, and that is navigating menopause while working night shifts. Shift work can be brutal, but it doesn't have to be. Welcome to a healthy shift. My name is Roger Sutherland, certified Nutritionist, veteran Law Enforcement Officer and 24-7 shift worker for almost four decades. Through this podcast, I aim to educate shift workers, using evidence-based methods, to not only survive the rigours of shift work, but thrive. My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love. Enjoy today's show and welcome back to the show. It's my absolute pleasure to have you on board and thank you so, so much for enjoying, for joining me is an even better way of putting that.

Speaker 1: 2:37

Now, menopause let's get into this, because I have a few clients that are perimenopausal at the moment and they really are struggling with their sleep. Now, menopause is a natural phase of life and, unfortunately, there's not too much that you can do about it is there, but when combined with the demands of night shift, it can really make that sleep quality seem almost impossible. The hormonal fluctuations during perimenopause and menopause can lead to hot flashes, night sweats and insomnia Issues that are challenging enough just on their own, but then add to that the circadian disruption caused by night shifts and you've got a recipe for some serious sleep struggles here. But don't worry, because today I'm here to share some practical strategies and hopefully you can take something away from this that will help you to get the rest that you need. So the first thing I want to cover here is understanding that there is an intersection of menopause and shift work. All right, so first let's talk about why menopause and shift work can be such a tough combination. Now, during menopause, estrogen levels drop and this leads to a barrage of symptoms, which include sleep disturbances. Your body's internal clock, or its biological rhythm, circadian rhythm, is already challenged by those irregular workouts, and menopause just exacerbates this and it makes it incredibly hard for your body to regulate its temperature and maintain stable sleep patterns. So for so many women this leads to really, really disrupted sleep, a difficulty in falling asleep or even just waking up frequently during the night. Now, if you are a shift worker which I'm sure you will be listening to this you might already be struggling with these issues due to your workouts. So it's essential to understand how perimenopause can literally amplify these problems that you have. And it's now if you aren't perimenopausal yet, it's now a time to start putting those solid strategies in place in readiness for this, because if you don't have something in place, you are really going to feel like you are being crucified at the stake.

Speaker 1: 5:05

Now, what's the importance of sleep for menopausal women? Now, sleep isn't just about rest. It's actually critical for maintaining physical and your mental health, both really impacted in shift work and circadian disruption. Now, during menopause, sleep becomes even more important, and it's important that you know this, because this is the time when your body is actually repairing itself and it's balancing out all those hormones. Poor sleep can lead to increased stress, it will also lead to weight gain due to hormonal imbalances, and it may even exacerbate menopausal symptoms, like those hot flashes and those mood swings. So, for shift workers, getting enough sleep can be absolutely challenging and due to the nature of your workouts. So this is why it is absolutely crucial that we do our utmost and prioritize and focus heavily on creating that sleep environment and also that routine or that sleep hygiene that supports your needs, especially during perimenopause and menopause.

Speaker 1: 6:17

So what can we do? I know it's easy to say got to get sleep, but when you think about it, menopause or perimenopause and shift work is the most awful combination ever. Shift work's bad enough as it is for a lot of people to try and sleep during a disrupted circadian rhythm, but when we throw menopause into that, or perimenopause, and the impact that that has on sleep, just for our day walkers, we're going to throw this both in together for you, ladies. So what are some practical sleep solutions that we can have for our perimenopausal shift workers? Now let's get into some actionable strategies, because we can use these to improve your sleep quality during this phase of your life, and I would highly recommend and I mean highly recommend that you start employing some of these strategies and putting them in place in readiness for this, so that they are your life and not just something that you've got to try and deal with and come back from once the perimenopause hits you.

Speaker 1: 7:20

So creating a sleep-conducive environment is always going to be key and I know I talk about this all the time. I should put it on a bumper sticker. But seriously, this is the most important. Stand at your bedroom door and look into your bedroom. Does that look like a sleep sanctuary? Is it dark? Is it cool? Is it as quiet as it could possibly be? Do you actually have a roller shutter or blackout curtains to block out the daylight? If you're trying to sleep during the day, and consider using a fan or some form of air conditioning to maintain a comfortable temperature, one thing that I swear by myself is my cooling pillow, which is absolutely fantastic, and moisture wicking sheets, which could also help to manage those hot flashes and those night sweats as well. That's the sleep side. You knew I was going to lead with it and there it was.

Speaker 1: 8:16

The next thing that we need to really focus on is that diet, what we're putting in our gob. All right, so what you eat and drink may significantly impact on your sleep. We honestly we have to avoid caffeine at least nine hours before our planned sleep period and also heavy meals close to bedtime, because these can both interfere with your ability to not only fall asleep, but to stay asleep as well. So if you're experiencing night sweats, staying hydrated is also crucial. Once again, how do we know when we're hydrated, clear or straw-coloured urine? But we must try and limit these fluids right before bed, otherwise the alternative happens and we end up having to jump out of bed all the time, waking frequently to actually go and use the bathroom. So consider incorporating foods into your diet that are rich in phytoestrogens, such as flax seeds and soy products and certain nuts, which may help to balance your hormones naturally as well. Additionally, eating a balanced diet with plenty of fruits and vegetables and lean proteins can support your overall health and sleep.

Speaker 1: 9:32

The other thing that I talk about when we talk about sleep is to establish a relaxing bedtime routine. A consistent bedtime routine can literally signify what do you mean? Consistent, rog? I'm a shift worker, that's right. I'm a shift worker, that's right. But we can still try and get as close as possible to bedtime and get up time as regular as possible every single day, and not sacrifice that on our days off. By doing this, we are signaling to our body that it is the time to wind down Now, even if you're working irregular hours, hours. So what we do is we incorporate some calming activities. We can try reading, taking a warm bath or practicing some sort of relaxation technique like deep breathing or meditation, that's not scrolling on your phone in bed until you're ready for sleep.

Speaker 1: 10:23

We really really do need to avoid this blue light, and to do that, we need to avoid these screens at least two hours before we go to bed, as the blue light emitted can disrupt your circadian rhythm and will wreak havoc on your sleep and not to mention impact on that melatonin, which is our cancer lifeguard, and more on that in other podcasts. The other thing that we need to look at when it comes to sleep and getting rest is that natural daylight exposure Getting enough natural light, especially upon waking or on those days off early in the morning, will help to regulate your circadian rhythm. As soon as you wake up, expose yourself to the bright daylight. This can help keep your body's internal clock in sync Now. This makes it easier to fall asleep later on, when you actually need to. The one thing that I want to emphasize here as well is as easy as it is to lean on.

Speaker 1: 11:26

I want you to consider sleep aids very, very carefully, and if you've followed this podcast for any length of time or follow me on social media, you will know that I'm actually dead against any form of medication for sleep. Now, while it might be tempting to reach for sleep aids, it's important to use them extremely cautiously. Over-the-counter or prescription sleep medications can have side effects and may not address whatever the underlying issue is. It's a mask. Now, the other thing that we have to be careful of and remember is that our body is unconscious on medication. It's not going through those proper, natural, restorative sleep cycles. Remember what I said earlier this is where our body balances those hormones out and repairs. So the natural sleep is what we need. So natural supplements like melatonin can be enormously helpful in adjusting your sleep cycle to what we need it to be.

Speaker 1: 12:27

But when it comes to this, it's best to consult with your healthcare provider before you start any supplement or medication at all, especially if you are dealing with perimenopausal or menopausal symptoms. So, once again, speak to your healthcare provider around this. It's really really important. And if he just prescribed you sleep medication, challenge that. It's really really important. And if he just prescribes you sleep medication, challenge that. That's my question to you, or my statement to you. Just challenge it and ask him for some advice.

Speaker 1: 12:58

Pharmaceutical-grade melatonin, because buying melatonin over-the-counter has a much less than ethical profile. Trust me, now we need to practice our stress management as well, because perimenopause becomes stressful and shift work is also very stressful, and combined it's a recipe for disaster. Stress is a major sleep disruptor, so incorporating stress management techniques, such as some form of mindfulness practice, something like yoga, or even just some simple stretching exercises before bed, can make a significant difference in your ability to relax and actually sleep well. If you're not in a position where any of this above is all being tried and is not working for you, I highly recommend that you seek professional support, because if you're finding it particularly challenging to manage perimenopause symptoms alongside shift work, you've got to go and speak to your GP about it. A healthcare provider who understands both perimenopause, menopause and also the demands of shift work may very well be able to offer you tailored advice and treatment options according to your personal situation. Hormone replacement therapy HRT is also one option that some women find enormously beneficial, but it's important to discuss the risks and the benefits with a general practitioner. Additionally, you can get a referral to a sleep specialist or a psychologist, because cognitive behavioral therapy for insomnia, which is CBT-I, is a proven method to help improve sleep patterns and can be particularly effective when traditional sleep advice is not actually working.

Speaker 1: 14:47

So, in conclusion, empower yourself through menopause and shift work, because navigating menopause while working night shifts can be unbelievably tough, but it is not insurmountable. If you are not perimenopausal at this stage, start laying these really good habits and foundations before you are, because it is a long way back once you've gone down that dark hole. By understanding the unique challenges that you face and implementing these strategies, you can and you will significantly improve your sleep quality and overall well-being. Remember, it's about making small and sustainable changes that fit your lifestyle. You are not alone in this journey. Many women have successfully navigated this phase while continuing to thrive in their careers.

Speaker 1: 15:39

So thank you for joining me on this episode of A Healthy Shift. I hope you found these tips helpful and also empowering, and if you have any questions or topics that you would like me to cover in future episodes, feel free to reach out. If you found this episode beneficial and you know that somebody else a friend, a colleague or anybody else on your friends group may actually benefit from this, please share it with them and, if you're so inclined, if you would on Spotify, just give it five stars. The same on Apple. All you got to do is scroll to the bottom and give it five stars, and on Apple, you can also give it a review, which helps other people like you to find solid, evidence-based strategies to help them to deal with not only menopause but, more so, to deal with shift work. And I will say this I really enjoyed having you here today and I hope we get to do this together again on our next rotation. And that's a wrap.

Speaker 1: 16:39

Remember, making those small and consistent changes can lead to significant improvements in your shift work life. You've got this. Until next time, stay healthy, sleep well, stay rested and I'll catch you on the next one. Thank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about me or work with me, you can go to ahealthyshiftcom. I'll catch you on the next one, thank you.