Sleep, Toxic Work Environment, Perimenopause: What Can You Do

Could your workplace be making your perimenopause symptoms and sleep worse?

Perimenopause can already be a challenging stage of life.

As hormone levels naturally change, you may notice differences in your sleep, energy, mood, anxiety, memory and concentration.

Now add a stressful or toxic work environment.

You may feel like you are dealing with a double whammy.

Your body is already going through change, while your workplace is constantly putting you under stress.

So what can you actually do?

The good news is that although you may not have much control over what happens at work, you have more power over how you care for your body than you may realise.

First, what is a toxic work environment?

A toxic workplace is one where harmful behaviours, poor management or unhealthy relationships have become normal.

Sometimes we become so used to certain behaviours that we stop recognising them as unhealthy.

It can look like:

What it can look like	How it may feel
Gossip, cliques and favouritism	You don't feel included or safe
Poor communication and unclear expectations	You feel like the last one to know what's going on or are constantly second-guessing yourself
Micromanagement and lack of trust	You feel like you are always being watched
Blame and fear-based leadership	You are afraid to be yourself or speak up
Excessive workloads & poor boundaries	You feel constantly overwhelmed
Gaslighting or contempt	You question yourself, feel undermined or disrespected
Unhealthy relationships and tension	You feel on edge throughout the day
Lack of support or transparency	You feel you are dealing with everything alone or things are covered up

Toxicity can happen face-to-face, over the phone, through video calls or in writing.

And it isn't always obvious.

What one person tolerates may have a very different effect on someone else. This can make toxicity harder, because others may not see it as you do.

Why can this feel particularly difficult during perimenopause?

Three hormones that change during perimenopause — estradiol, progesterone and testosterone — influence many areas of the body.

They also have roles in things such as sleep, mood, anxiety, memory, concentration and energy.

As these hormones naturally decline, some women may notice changes in these areas.

Not every woman will experience the same symptoms, and there can be other reasons for changes too.

But imagine already experiencing changes in sleep or concentration because of perimenopause, and then working somewhere that keeps you stressed, anxious and constantly alert. That can feel like you're being hit in every possible way.

And then there is sleep.

When stress & poor sleep feed each other

Sleep isn't just about feeling rested.

It supports memory, learning, concentration, emotional regulation, energy, metabolism, appetite regulation, heart health and overall wellbeing.

When you aren't sleeping well, you may find it harder to concentrate, regulate your emotions or manage your appetite.

So if perimenopause is already affecting your sleep and your workplace is keeping your stress levels high, protecting your sleep becomes even more important.

But here's something important:

You don't need to fix your entire workplace before you can start sleeping better.

You can start by looking at what is within your control. That is the power that no one can take away from you.

How are you coping with the stress?

When we are stressed and exhausted, we naturally reach for things that help us get through the day.

But some of the things that help you cope today can make sleep harder tonight.

Skipping meals

You may skip breakfast or your first meal because you're too busy or stressed.

Then your energy drops, making it harder to move your body or do the things that could help you unwind to sleep better, later. Not to mention continous stress + skipping meals may also contribute to weight gain. Not ideal when you're also trying to get rid of the belly fat many women struggle with.

Reaching for sugar and processed foods

When you're exhausted, grabbing whatever is quick and convenient can feel like the easiest option.

But regularly relying on highly sugary foods and drinks may impact your blood sugar levels. If they dip in the night, this can wake you up and affect your sleep quality.

More caffeine

Perhaps you didn't sleep well.

Your concentration is already affected by perimenopause or stress.

So you reach for another coffee, tea, cola or energy drink because you need to stay alert and get through the working day. Job security matters to you so you're trying to be productive and keep your job in this toxic workplace.

The problem?

Caffeine may then make it harder to sleep that night — starting the cycle all over again.

Smoking

Stress can make some people reach for cigarettes to help them feel calmer.

But nicotine is a stimulant and smoking can disrupt sleep and the body's natural sleep rhythm.

Alcohol

Perhaps you come home thinking, I deserve a drink after the day I've had.

Alcohol may initially make you feel sleepy, but it can disrupt normal sleep patterns and lead to lighter, less restorative sleep and more waking during the night.

Doom scrolling

You finally get into bed.

You pick up your phone for "five minutes".

Then you're still scrolling hours later.

Bright screens close to your face can interfere with the body's natural sleep signals, while scrolling can also keep your brain alert when it should be preparing for rest.

Pushing through Stress

The stress occurs- shouting boss, inconsiderate email, John hasn't done his work again and your boss is on your neck even though it's not your fault. You decide to deal with it later (later never comes) or keep going because you don't have time. You hold it together all day.

You get home. And suddenly your mind starts replaying everything that happened.

Why did they say that? What if I lose my job? How am I going to deal with tomorrow's workload?

This is often when the racing mind appears and you then can't sleep.

So what can you do instead?

You may not feel like it, but you have considerable power over how you support your body through the stress that comes from a toxic work environment.

Think about it from morning to evening.

Morning: Give your body a good start

Get some morning light.

Natural light helps your body recognise that it is daytime and supports your body clock, which helps regulate your sleep-wake rhythm later.

Eat a balanced meal.

Give your body the nourishment it needs with all the food groups in their portion at all meal times (non-starchy veggie, protein, complex carbs, essential fats), rather than relying on caffeine, sugar, carbs/high carbs, Ultra Processed Foods only to get you through. Helps blood sugar levels remain steady, your sleep will thank you for it.

During the working day: Don't wait until you're exhausted

Take regular breaks.

A break isn't wasted time.

It gives your brain and body an opportunity to recover rather than staying switched on continuously.

Use stress-reducing techniques in the moment.

Try slow deep breathing, humming, short walk or another calming activity that works for you.The aim isn't to pretend the situation isn't stressful.

It's to give your body a chance to move out of constant chronic stress which can impact your overall health including Blood Pressure, blood sugar levels and any underlying conditions you may have.

Practise boundaries.

You may not be able to change someone's behaviour, but you can start considering what you will and won't accept, how you communicate your limits and when you need to step away.

This can include out of office responses on your email, including a time frame when people can get a response from you, Do not disturb settings on your phone so you're not taking calls when you should be unwinding or getting ready for bed.

After work: Help your body recognise that work is over

Move your body.

A walk, some gentle movement or another activity you enjoy can help you transition out of work mode and support your overall wellbeing.

Write things down.

If your mind is full of tasks, worries or thoughts, get them out of your head and onto paper.

Write your to-do list.

Write down how you feel.

Sometimes your brain doesn't need you to solve everything immediately. It needs somewhere to put it.

Do something that genuinely restores you.

The hormones in perimenopause were supporting with mood, relieving anxiety so it becomes important to be intentional to find things that put a smile on your face on this basis but also because you're exposed to work place toxicity.

A hobby. Music. Knitting. Art. Nature walks/Lake or beach walks. Bird watching. Talking to a friend. Sitting somewhere peaceful.

These things may look small, but they can give your mind and body a different experience from the stress of work.

Evening: Protect your sleep

Start creating a wind-down routine that tells your body and mind that the working day is finished.

Put your phone on Do Not Disturb.

Reduce stimulating or toxic conversations.

Avoid using alcohol as your main way of winding down.

Write 5 things you are grateful for.

Do a separate list of your achievements that day (however big or small) or in your career. We often forget our strengths and achievements when we are going through toxic situations. This can really be empowering and confidence boosting.

Think about what helps you switch off mentally.

And if switching off your mind is one of your biggest sleep problems, make that something you intentionally work on rather than simply hoping it will happen.

(Click here for a workshop on how to switch off, drift off, wake up with energy, refreshed in the body and mind)

You don't have to fix everything at once

These aren't solutions to a toxic organisation.

They are ways to help you stay well while you navigate the situation, work towards changing it or decide what your next step needs to be.

You can also:

• Talk to a trusted colleague, mentor or friend.

• Seek professional support if the situation is affecting your wellbeing.

• Keep a record of concerning incidents.

• Consider having a clear conversation where appropriate.

• Find out what workplace support and rights are available to you.

• Consider whether you need to plan an exit.

• Have compassion for yourself.

Reclaiming Your Power

Compassionately look at:

• how you respond

• what you can change

• what you need to protect your peace, joy,overall wellbeing

• what may be holding you back from taking action

Small things can be surprisingly powerful

Sometimes you may think the answer has to be more complicated than the above or the above just won't work.

We think we need an expensive solution, a major life change or something dramatic before we will feel better.

But sometimes the small things are powerful precisely because you can keep doing them. That's how you can be consistent even when motivation died in 1999.

You may start taking your breaks.

You may start eating by adding one more veggie or a veggie on your journey to more balanced meals.

You may start walking for 5 minutes as a start after work.

You may practise taking 5 deep breaths whenever something stressful happens.

You may put boundaries around your time & even create your slogan e.g. "after 6, I'm out of the mix!" or "After 6, business and pleasure don't mix".

All these to protect your sleep and rest.

Protecting your sleep, moving regularly, taking proper breaks during the day and making time for activities that genuinely help you recover, have been shown by research to reduce work-related stress and burnout, even in high-pressure environments.

Keep Going, It Will Work

At first, you might think:

Is this actually doing anything?

Keep going.

One day, you may find yourself in the same situation that previously made you angry, anxious or completely overwhelmed — and realise:

"That would normally have affected me, but it didn't!"

That's progress.

You have practised responding differently.

You have protected your boundaries.

You have given your body more opportunities to recover.

And over time, you may notice that you feel better about the situation — but also better about yourself.

And that is a real plus during perimenopause.

Because these aren't just things that can support you through a difficult workplace.

They are habits that can continue to support your wellbeing as you move through menopause and beyond.

You have more power than you think

When you can become more intentional about protecting your sleep, managing stress, supporting your energy and caring for yourself, you will discover the power you had within you.

And if you are exhausted from the stress that comes from a toxic work place, perimenopause symptoms and poor sleep, I'm here to help you create a specific plan to support your sleep, energy and wellbeing, so you can start waking up feeling good, more energised, build your confidence and not burnout. Click here for the 45 min session.

For more practical strategies to improve your sleep so you can wake up feeling good, well rested and more energized during perimenopause read here