Physical symptoms of pregnancy, such as bloating, morning sickness, and breast tenderness, are frequently discussed, but some women claim that pregnancy can actually affect a person’s cognition, too.
This phenomenon is called pregnancy brain, and it refers to memory problems and forgetfulness that some pregnant women experience. However, many people question whether pregnancy brain is real or if it is just in one’s head, so let’s figure it out.
What Exactly Is Pregnancy Brain Fog?
Pregnancy brain, also known as momnesia, refers to brain fog and all the other cognitive struggles that some women experience while they’re pregnant, and sometimes even after childbirth.
Pregnancy brain symptoms usually are like forgetfulness, poor concentration, memory problems, disorientation, trouble recalling names, clumsiness, reading difficulties, and others.
When does pregnancy brain start?
You might ask, “What week does pregnancy brain start?”, Even though there is no exact timing when pregnancy brain kicks in, research indicates that it usually reaches its peak in the third trimester.
However, it is not uncommon for women to start noticing the symptoms as early as the first trimester.
How Long Does Pregnancy Brain Fog Last?
The truth is pregnancy brain fog doesn’t just disappear overnight. For some moms, it fades after the first trimester. For others, it might linger all the way into the postpartum period.
Sleep deprivation, stress, and adjusting to a newborn can stretch it out longer than expected. But the good news? It’s not forever. With time, rest, and support, your mental clarity will return. And in the meantime, there are plenty of small ways to work around it (don’t worry we’ll get to that next!).
Is Pregnancy Brain Fog Real?
Some research papers suggest that up to 81% of pregnant women report problems with concentration and memory lapses. Therefore, it is one of the common conditions during pregnancy, although the overall scientific evidence shows mixed results. So, while certain studies show that pregnant women present much worse memory and cognitive function than those who are not pregnant, others claim that both groups do equally well on cognitive tests.
Causes of Pregnancy Brain Fog
Since the results of the research studies are inconsistent, it is also hard to pinpoint the cause of pregnancy brain fog in women who experience it, but here are the most common theories:
Anxiety and Stress
Pregnant women are often distracted by excitement or worry about their current state and all the major life changes it is about to bring. When worry turns into stress or even anxiety, it tends to interfere with the ability to remember things and concentrate.
Hormones
Pregnancy is very much like a hormonal rollercoaster, sending a flood of hormones throughout a woman’s body. This can result in significant physiological changes, and it can also affect the brain and memory.
Research on pregnant women has linked changes in progesterone and estrogen levels during pregnancy to difficulties with attention, memory, and decision-making, as the brain responds sensitively to hormonal shifts.
Changes in Brain Structure
Some smaller studies suggest that some pregnant women even experience changes to their brain structure. What’s more, such changes can last for up to six years after childbirth.
The reasoning behind this conclusion lies in the theory that the body is getting rid of unnecessary neural networks in order to make the brain more prepared and efficient for the role of motherhood. This is supposed to help women bond with their babies.
Trouble Sleeping
More than 50% of women report sleep problems such as insomnia during pregnancy. Consistent lack of sleep can lead to poor cognitive functions and memory.
How to Deal with Pregnancy Brain?
No matter what causes pregnancy brain fog, if you’re experiencing it, know this: it’s temporary and you’re definitely not alone. In the meantime, here are some helpful tips how to manage pregnancy brain fog with more clarity and calm:
1. Leave Reminders for Yourself
If forgetfulness is becoming a daily issue, take it a step further than mental notes. Write reminders for appointments and to-dos. Use a physical planner, sticky notes around the house, or even a digital app. Visual cues and lists can help you stay on top of things when your brain feels foggy. Better yet, speaking your reminder aloud while writing it down helps reinforce memory by using multiple senses.
2. Use Phone Alerts and Voice Commands
Your smartphone can be your second brain so use it! Set up reminders with vibrations or audible alerts. You can even use voice commands to quickly add events or tasks when your hands are full. It’s simple, fast, and surprisingly effective.
3. Take Time to Relax
Being pregnant is already a full-time job. Give yourself grace and space to breathe. Whether it’s deep breathing, taking a quiet walk, or just sitting with a cup of tea, short moments of calm can clear your head and improve focus.
4. Get Quality Sleep
Your brain can’t function at its best without sleep. Make your bedroom a sleep-friendly space: cool temperature, low lighting, no screens an hour before bed. If a nap calls during the day, don’t resist—your body is doing a lot, and it deserves the rest.
5. Maintain a Balanced Diet
Fuel your brain with good food. Focus on a diet rich in omega-3 fatty acids and DHA—found in foods like salmon, walnuts, and eggs. These nutrients support memory and brain health. Don’t forget to hydrate and take your prenatal vitamins consistently.
6. Stay Active
You don’t need a strenuous routine so maybe a gentle walk or a few minutes of stretching can boost circulation and help deliver oxygen to your brain. Regular movement reduces fatigue, clears your head, and lifts your mood.
7. Step Outside for Fresh Air
Sometimes, a change in scenery is all it takes to reset. Whether it’s a short walk or just opening a window, fresh air can wake up your senses and help you refocus.
8. Drink Cold Water to Stay Alert
Hydration matters, but did you know cold water can actually boost your alertness? The chill increases blood flow and gently stimulates the brain which is perfect for snapping out of a sluggish moment.
9. Meditate or Practice Mindfulness
Even just a minute top practice mindfulness like slow breathing or focused awareness can help your brain feel clearer. Try guided meditations through an app or turn everyday tasks (like washing dishes or brushing your teeth) into mindful moments.
10. Try New Things
When you break out of your routine even in small ways it encourages your brain to build new pathways. Take a different route on your walk, try a new food, or learn a little dance or card trick. These small changes boost brain flexibility and keep things interesting.
Does Menopause Cause Brain Fog?
Yes, brain fog is a common and frustrating symptom that many women experience during menopause. Alongside hot flashes and mood swings, feeling mentally foggy like you’re forgetful, distracted, or just not thinking as clearly is often linked to shifting estrogen levels.
In fact, a 2021 study looked at the brains of 161 women aged 40 to 65 who were in different stages of perimenopause and postmenopause.
The research found some real, physical changes in the brain during this transition. These included a drop in both gray and white matter, an increase in beta-amyloid protein deposits (which are also linked to Alzheimer’s), and lower glucose levels the brain’s main energy source.
So what’s the connection?
Estrogen plays a much bigger role in the brain than most people realize. According to Dr. Lisa Mosconi, a neuroscientist and director of the Women’s Brain Initiative, estrogen isn’t just a reproductive hormone it’s the “master regulator” of the female brain. It helps brain cells use glucose for energy, supports brain growth, and even strengthens immunity.
As estrogen levels drop during menopause, those critical brain functions start to slow down. That’s why many women notice more memory slips, mental fatigue, and even anxiety during this time. It’s not all in your head your brain is going through a real hormonal shift.
While the science behind pregnancy brain is still evolving, many women do report real cognitive changes during pregnancy. Whether it’s due to hormones, stress, or sleep deprivation, these mental shifts are usually temporary.
With a bit of patience, self-care, and helpful strategies, managing pregnancy brain can become just another part of the incredible journey to motherhood.
Final Thoughts
At the end of the day, if you’re feeling mentally foggy during pregnancy, know that you’re definitely not alone and you’re not imagining it. While it can be frustrating to feel forgetful or unfocused, there are small, meaningful steps you can take to feel more in control.
Moving your body, improving your sleep routine, and sticking to your prenatal vitamins can all support better brain health. The good news? These symptoms usually fade after childbirth. It’s simply one part of the incredible journey your body is going through to bring new life into the world.
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Pregnancy Brain Fog: Is it Real or All in Your Head?
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Tanya
Tanya is a freelance writer who specializes in motherhood, pregnancy, and early parenting topics. With a passion for sharing honest, practical, and research-backed insights, she creates content that supports and empowers mothers through every stage of their journey—from pregnancy to baby and beyond. Her writing combines empathy and expertise, making her articles relatable, informative, and engaging. You can reach her at [email protected]