8 tips to manage mental fog during pregnancy
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Is pregnancy brain actually real? Learn what causes brain fog during pregnancy and when it can start. Plus, 8 tips to help you manage pregnancy brain.
During pregnancy, many complain of having “pregnancy brain” — a term used to describe the added forgetfulness and mental fog that may happen while pregnant. Science has not shown that pregnancy leads to cognitive decline, but it’s understandable why it may feel that way for some. If you’re pregnant and this sounds familiar, rest assured you are not alone. With all the changes happening physically and even emotionally during pregnancy, it’s completely understandable why you might not feel as sharp as you did before you were expecting.
What is pregnancy brain (and is it real)?
Pregnancy brain, also known colloquially as "momnesia," describes the memory lapses and forgetfulness that some experience during pregnancy. And while this is a common complaint, research hasn’t definitively shown how pregnancy and motherhood affects the brain. More studies are needed to prove the existence of pregnancy brain as a negative phenomenon.
Interestingly, there is also proof of brain plasticity in the brains of those who are pregnant, which is a positive cognitive shift. Essentially, this means that during pregnancy, the brain may change to allow for a stronger attachment between the pregnant parent and their baby.
5 causes of pregnancy brain
Pregnancy brain may be attributed to several key factors that play a role in the mental processes of expectant mothers.
It should be noted that there are few gender-sensitive resources on pregnancy for transgender men, but anyone experiencing pregnancy can be going through many physical and emotional changes that might affect overall sharpness and ability to focus.
1. Hormonal changes
Pregnancy brain may be caused by the hormonal changes that occur during pregnancy. Estrogen and progesterone levels surge to support the developing fetus, but these hormones can also influence brain function.
2. Sleep deprivation
Many pregnant people experience changes in sleep patterns caused by physical discomfort, anxiety, or the need to use the bathroom during the night. Sleep is crucial for memory consolidation and cognitive processes, so disruptions can lead to increased forgetfulness and a foggy feeling.
3. Stress
Many folks experience a mix of emotional and physical stressors during pregnancy. Stress can divert cognitive resources from tasks requiring attention and memory, leading to decreased concentration and increased forgetfulness. The body's response to stress can also impact brain function, further contributing to symptoms of pregnancy brain.
4. Distraction
With so much to prepare and think about, many expectant parents may find their minds are more preoccupied than usual. This can make it difficult to focus on daily tasks, leading to forgetfulness and absentmindedness.
5. Brain changes
Pregnancy brain may actually be a positive development. Recent research suggests that pregnancy can lead to structural changes in the brain, particularly in areas involved in processing social information and empathy. These changes are thought to prepare the pregnant parent for bonding with the baby and understanding the baby's needs.
Does your brain shrink during pregnancy?
There's evidence to suggest that the brain undergoes structural remodeling during pregnancy, which may include a slight reduction in gray matter in areas related to social cognition. This change is a fine-tuning process that enhances maternal attachment and responsiveness to the baby — a sophisticated adaptation that supports a mother's ability to focus on her infant's needs and signals. However, it might also contribute to mental fog during pregnancy.
When does pregnancy brain start & what to expect?
Timing of onset
Every pregnancy is different. Although pregnancy brain sets in for some later in pregnancy, or not at all, many people complain of pregnancy brain in the first trimester. At that point, rapidly changing hormone levels, such as estrogen and progesterone, may affect how a pregnant person feels, which can impact their cognitive function. The intensity of these shifts may also make the first trimester a particularly challenging time for sharpness and memory.
Symptoms to look for
As pregnancy progresses, the symptoms of “pregnancy brain” can become more noticeable.
Mental fogginess: Making it challenging to think clearly or quickly
Memory issues and forgetfulness: Forgetting appointments or why you walked into a room, misplacing items, or having difficulty remembering names, words, or details of recent events
Increased daydreaming: Finding yourself lost in thought more often
Trouble concentrating: Difficulty completing work or staying engaged in conversations
Understanding the impact of pregnancy brain
These symptoms, while frustrating, are a normal part of pregnancy for many. Knowing what to expect can help expectant parents prepare for and manage these cognitive changes more effectively. Understanding that these experiences are common and temporary can also provide reassurance during moments of forgetfulness or mental fog. Be patient with yourself — there are strategies to help you manage the symptoms of pregnancy brain.
How to cope with pregnancy brain fog: 8 tips
Managing the symptoms of pregnancy brain involves practical strategies that can help minimize the impact of memory lapses and mental fog.
1. Leave yourself reminders
Combat forgetfulness by setting alarms, creating to-do lists, and scheduling appointments. Sticky notes and daily planners in visible areas around your home and workspace can also be helpful.
2. Get as much sleep as possible
Establish a relaxing bedtime routine to help you wind down and possibly improve cognitive function. There are sleeping positions and supportive pillows that can improve comfort during pregnancy. If sleep disturbances persist, consult your healthcare provider for personalized advice.
💙 If you’re finding it hard to sleep during pregnancy, try the Glimmering Lake Sleep Meditation at bedtime to help you drift off.
3. Nourish your body
If your diet is lacking in omega-3 fatty acids, antioxidants, or vitamins, ask your doctor if you can increase the amount of one these you consume, as they may help to maintain cognitive function. Stay hydrated to support concentration and decrease fatigue.
💙 Listen to the Mindful Eating series to learn the importance of nutrition, mindful eating, and fueling your body with foods that feel good to you.
4. Play brain-boosting games
Challenge your brain to help sharpen your cognitive skills. Puzzles, word games, and memory exercises are enjoyable ways to help stimulate your mind and improve mental clarity.
5. Be kind to yourself
Recognize that pregnancy brain can be a temporary, normal aspect of pregnancy. Be patient and gentle with yourself. Everyone has moments of forgetfulness.
💙 Take time for Connecting with Loving-Kindness during this meditation specifically for pregnant parents.
6. Stay organized
Keep your environment tidy and organized to help reduce the chances of losing things like your keys, wallet, and phone.
7. Move mindfully
Physical activity can improve mood, sleep, and cognitive function. Even moderate exercise, such as walking, can have significant benefits. Before starting any exercise regimen, consult your healthcare provider to ensure it's safe for you and your baby. Yoga can be particularly beneficial during pregnancy.
💙 For lower intensity movement that can promote positive mood and brain function, try the Walk Away Stress meditation series.
8. Practice mindfulness
Practice mindfulness and meditation to provide a sense of calm and clarity, manage stress, and improve concentration amidst the fog of pregnancy brain.
💙 Use a mindful breathing technique to Calm Anxiety during pregnancy.
Pregnancy brain FAQs
What happens mentally during pregnancy?
Mentally, pregnancy can initiate a broad spectrum of changes, and many pregnant people experience heightened emotions due to the significant hormonal changes in their bodies. These can range from increased sensitivity and mood swings to raised anxiety or stress levels. Cognitive changes, commonly referred to as pregnancy brain, can include memory lapses, difficulty concentrating, and a feeling of mental fog. Psychologically, expectant parents may also undergo shifts in their sense of identity and priorities as they prepare for parenthood. These mental shifts are a normal part of pregnancy, largely driven by biological and hormonal adjustments, and vary widely among moms-to-be.
How long can pregnancy brain last?
Pregnancy brain is different for everyone. For most women, the cognitive symptoms of pregnancy brain start to improve in the months following childbirth, but it's not uncommon for some degree of forgetfulness or mental fog to persist during the first year postpartum, especially if sleep deprivation continues. The duration and intensity of pregnancy brain can vary significantly, influenced by factors such as stress levels, sleep quality, and overall health.
How does pregnancy affect your brain?
Pregnancy can affect the brain in several ways. Estrogen and progesterone surges can impact cognitive function and emotional regulation. These hormonal changes may lead to symptoms associated with pregnancy brain, such as memory lapses and difficulty concentrating.
The stress and anticipation of parenthood can also impact psychological wellbeing, leading to a mix of emotions and heightened stress or anxiety levels. These changes are part of the body's natural adaptation to pregnancy and parenthood, preparing the expectant parent both mentally and emotionally for the challenges and rewards of parenting.
Structurally, studies have found that pregnancy can lead to positive changes in brain architecture, specifically in regions involved in social cognition and empathy, which may promote maternal bonding and responsiveness to the infant's needs.
What does early pregnancy brain feel like?
Pregnancy brain can affect women at different times and in different ways. Sometimes pregnant women may feel more forgetful, while others might have a tough time concentrating on tasks. These changes can be frustrating, and it's important to understand that they're common and normal.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
