If you work night shifts or irregular hours and you’re going through menopause, you might be feeling doubly exhausted. Hot flushes, night sweats, mood changes and poor sleep are difficult at the best of times and even more challenging when your body clock is constantly shifting
Circadian Rhythms & Menopause
Your body relies on a 24-hour clock, known as the circadian rhythm, to regulate sleep, hormones, and energy. Irregular work patterns can disrupt this rhythm and worsen menopausal symptoms such as:
Sleep disturbances
Low mood or anxiety
Brain fog
Hot flushes or night sweats
Tips for Managing Symptoms
Create a wind-down routine after night shifts: use blackout curtains, earplugs, and maintain a consistent sleep schedule when possible.
Stay cool: Layer breathable sleepwear and keep your sleeping area ventilated.
Hydrate and nourish: Night shifts can lead to skipped meals or caffeine overload. Keep balanced snacks on hand.
Try CBT-I: Cognitive Behavioural Therapy for Insomnia can be particularly helpful for sleep issues.
Hormone Therapy Considerations
If you're considering HRT, timing your doses to suit your work patterns can help. For example, using a transdermal patch or gel in the morning after a night shift may align better with your sleep schedule. Always discuss personalised options with your prescriber.
Menopause in shift work doesn’t have to be unmanageable. With lifestyle adjustments and the right clinical support, you can take back control.
If your work schedule is affecting your menopause journey, our team is here to support you with tailored advice and treatment. Get in touch with Bristol Menopause Clinic today.