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Brain fog due to sleep deprivation
I had a baby a few months ago and my sleep has inevitably taken a turn for the worst. My baby is exclusively breastfed and doesn’t take bottle well, so I’m up almost every 2 hours at night trying to feed him. I’ve also become a light sleeper after becoming a mother too.
Since then, I’ve noticed a lot of brain fog so issues recalling things, retaining information, making decisions.
Any suggestions on how to overcome it while recognizing that my sleep will remain poor for another few months
I try to lift weights 2-4 times a week and take prenatal, vitamin D, and a calcium supplement
Thanks
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1 Reply
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Hi @healthyliving99 “mom brain” is actually a very real thing and I can totally relate – been there, done that 4 times!
In fact, according to Dr. Lisa Mosconi – a popular neuroscientist looking at women’s brains and author of “The Menopause Brain”, she actually touches on this biologically driven phenomenon which she calls “momnesia”.
During pregnancy and postpartum, dramatic shifts in estrogen and progesterone reshape regions of the brain tied to memory, focus, and emotional regulation. These changes are adaptive and meant to enhance a mother’s ability to care for her child by boosting empathy, vigilance, and bonding. At the same time, they can lead to temporary brain fog, forgetfulness, and mental fatigue. So while these symptoms can feel troubling, know that they are normal and reflect the brain’s plasticity as it adjusts to motherhood. You can listen to her here talking about the 3 P’s in a woman’s life and how similar they are in terms of the changes that happen in the brain during these 3 phases of a woman’s life (puberty, pregnancy, perimenopause). Hopefully this gives you permission to treat yourself with more compassion and understanding during this phase.
With that said, there are definitely other ways to support brain health during this phase of sleepless nights:
1. Stabilize blood sugar levels. Ensure each meal has “VPF” – vegetables, proteins & fats, first and foremost. The starchy carbs like rice, potatoes, etc, will find you – you don’t have to go looking for them. Minimize simple carbs like flour and sugar. Instead choose whole fruits to satisfy cravings. Pair them with healthy fats/protein like nuts or yogurt to reduce spikes of blood sugar.
2. Consider things to calm your nervous system like magnesium glycinate at night, l-theanine or lemon balm (as tea or supplement) to help you get deeper sleep when you do sleep.
3. In addition to your prenatal, consider adding an omega-3 supplement (with EPA and at least 500-1000mg DHA). This is critical for brain function, memory, mood, etc.
4. Choline is also something that is usually low postpartum and key for memory. It’s rich in egg yolks, liver or as a supplement (at least 450mg/day).
5. Sleep when the baby sleeps! I know this is hard and not always possible, but finding time to take quick naps during the day can make a huge difference in overall energy and cognitive function.
Hope this helps, and hang in there mama! It’s a right of passage for your brain to focus on more important matters – your baby!
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