The Importance of Sleep in Having a Healthy Career and Life

Because you can’t run the world on four hours and coffee…

Let’s talk about sleep.

Or more accurately, the sudden absence of it. You go to bed at a decent hour, ready to drift into restorative slumber like the responsible adult you are… and then BAM. It’s 2:43am, your duvet’s on the floor, you’re drenched in sweat, your heart’s racing, and you’re mentally composing a witty reply to that email from three days ago. Again.

Welcome to menopausal sleep.

And it matters. A lot.

Because when you’re navigating midlife, juggling work, relationships, family, brain fog and body changes, sleep becomes your secret weapon. Or rather, the lack of it becomes your Achilles’ heel.

So if you’ve been brushing off sleep struggles as “just part of getting older,” let’s gently – and lovingly – call nonsense on that. Prioritising sleep isn’t indulgent. It’s a smart, strategic move for your career, your health and your sanity.

Why Sleep is So Critical in Midlife

It’s not just about feeling tired – though of course, that in itself is no picnic. Poor sleep impacts everything from memory and concentration to immunity, mood and weight regulation. According to The Sleep Charity (2021), over 75% of women going through the menopause report regular sleep issues – and those issues are not just irritating, they’re disruptive.

Hormonal changes (hello oestrogen, or lack thereof) directly impact the body’s ability to regulate temperature and produce melatonin – the sleepy-time hormone. This makes us more prone to night sweats, hot flushes, early waking and full-blown insomnia.

And let’s be honest – if you're not sleeping well, it shows up everywhere. At work, it might mean forgetting a colleague’s name mid-meeting, struggling to finish that report you could once do in your sleep (ironically), or snapping at your boss because they used some cheesy corporate phrase. (And here’s me thinking that was all brain fog!).

Sleep and Career Confidence: The Hidden Link

Sleep deprivation doesn't just make you exhausted. It chips away at your confidence.

A lack of decent rest affects our executive functioning – the mental skills we rely on to plan, make decisions, stay focused, and manage time. If you’ve ever stared at a spreadsheet for twenty minutes without understanding a single cell, you’ll know what I mean.

According to the British Menopause Society (2022), many women in midlife report that fatigue and sleep issues directly affect their performance at work, adding to leading a dip in confidence or even thoughts of stepping back or changing careers. That’s a huge loss of talent – not to mention the emotional toll on the women themselves.

And yet, this is a fixable problem.

The NHS Sleep and Tiredness Guide (2024) states that many sleep problems, even during menopause, can be improved with the right support – from lifestyle tweaks to cognitive behavioural therapy for insomnia (CBT-I), or medical and alternative options of HRT.

So Why Aren’t We Talking About This More?

Partly because women are so used to “getting on with it.” We normalise tiredness. We can see it as a badge of honour, especially if we’re spinning plates – career, care duties, community roles.

But what if we treated sleep as seriously as we treat meetings or deadlines?

Because here’s the truth: your brain and body can’t perform if they’re exhausted. You can’t show up as your brilliant self when you’ve been up all night worrying about everything from your pension to your pelvic floor.

What Happens When We Start Sleeping Better?

When you get consistent, quality sleep, you feel sharper. More energised. More you.

You start remembering things again (like where you parked your car). You find the patience to navigate a tense team meeting. You have the energy to say “yes” to opportunities – or confidently say “no” to things that drain you.

Sleep restores your resilience. It gives you the clarity to make good decisions, whether that’s applying for a promotion or finally ditching that job that no longer serves you.

And it’s not just about career – it’s about life. Good sleep supports heart health, emotional regulation, metabolism and even libido. It makes you more fun to be around – which your partner/kids/friends/barista will probably appreciate.

Practical Tips for Reclaiming Your Sleep (Without Becoming a Wellness Robot)

Right. Let’s get down to the nitty-gritty. How do you actually improve your sleep – especially when your hormones seem determined to sabotage you?

Here are a few tried-and-tested strategies, backed by UK experts:

1. Create a Cool, Calm Sleep Sanctuary

Your bedroom should feel like a safe, quiet retreat – not a sweatbox of doom. Aim for a room temperature around 18°C. Use breathable cotton bedding. Kick out any light or noise pollution. Invest in a decent fan or cooling pillow. And no, those satin pyjamas from Christmas are not helping. And please for the love of all things sensible, don’t charge your electric devices in your bedroom whilst you sleep.

Tip: The Sleep Charity offers a downloadable sleep diary and tips to create a better sleep environment. thesleepcharity.org.uk

2. Curb the Caffeine and Clock-Watching

That afternoon cuppa may feel comforting, but it can hang around in your system long after EastEnders. Switch to herbal teas by 2pm (peppermint, chamomile or valerian are good options). And try to resist checking the clock when you wake at night – it only ramps up the anxiety.

3. Establish a Wind-Down Routine (Yes, Like a Toddler)

Your brain needs cues that it’s time to power down. Think warm bath, gentle stretches, dim lights, or a calming book. Avoid the temptation to “just finish that email” or doom-scroll the news. You’re not missing anything vital. Promise.

4. Explore Therapies That Help

Cognitive Behavioural Therapy for Insomnia (CBT-I) is a leading treatment for chronic sleep problems. You can access it through some GPs or privately. And don’t rule out HRT – for many women, it significantly improves sleep by addressing the root hormonal causes.

Resource: The British Menopause Society has info on treatments, including sleep-related symptoms. thebms.org.uk

5. Move Your Body During the Day

Regular exercise (even a brisk walk or ten minutes of dancing around the kitchen) can improve sleep quality. Bonus points if it’s in daylight – natural light helps regulate your circadian rhythm.

6. Talk About It

Whether it’s your GP, coach, partner or trusted friend – say the words. “I’m not sleeping well.” You’ll likely find a chorus of “Me too!” – and (hopefully) some good advice along the way.

You’re Not Lazy – You’re Running on Empty

Let’s debunk a myth: prioritising rest is not a sign of weakness. It’s a sign of self-respect.

You can’t build a thriving life or career on a foundation of exhaustion. Sleep is the baseline that supports every other part of your wellbeing – including the ability to make bold decisions, have difficult conversations, and keep showing up for the life you want.

You’re not “too tired to cope.” You’re just tired. Full stop.

In Summary: Don’t Sleep on This

If you’re struggling with sleep, you’re not alone – and you’re not stuck. There are options. There is help. And there is hope.

Taking steps to improve your sleep is not a fluffy wellbeing trend. It’s a smart, career-saving, life-enhancing move. You deserve to wake up feeling energised, focused, and ready to boss on your day – not just survive it.

So tonight, give yourself permission to log off, switch off, and wind down. You’re not being lazy. You’re being strategic.

And that, my friend, is what empowered women do.

#MenopauseMatters #MidlifeCareer #SleepAndSuccess #WorkingThroughMenopause #MidlifeWellbeing #PauseAndEmpower #CareerCoachUK #MenopauseSupport

Useful UK Resources:

• 💤 The Sleep Charity: Practical advice, toolkits and downloads

• 🔥 British Menopause Society: Expert resources on menopause and sleep

• 🛌 NHS Sleep Guide: Tips for improving sleep, understanding causes, and getting help