Brain fog
What Is Brain Fog and Why Does It Happen During Perimenopause?
Brain fog is more than just the occasional forgetful moment. It’s that persistent feeling of mental cloudiness that leaves you struggling to concentrate, retain information, or even just think clearly. It can feel like your mind is moving through quicksand, slowing you down throughout the day.
During perimenopause, the body goes through a series of hormonal changes, particularly fluctuations in estrogen and progesterone, which can directly impact brain function. These hormonal shifts can cause memory lapses, difficulty focusing, and that overwhelming sense of mental fatigue – all classic signs of brain fog.
But hormones aren’t the only culprit. When your circadian rhythm (your body’s internal clock) is out of sync, your sleep and wake cycles are disrupted, making your brain fog even worse. This is why resetting your circadian rhythm is key to feeling like yourself again.
Why Your Circadian Rhythm Matters
Your circadian rhythm regulates your sleep-wake cycle, helping you stay alert during the day and fall asleep easily at night. When it’s functioning properly, it supports cognitive function, energy levels, and overall well-being. However, during perimenopause, disrupted sleep patterns – like insomnia or waking up unrefreshed – can throw your internal clock off balance, which affects how your brain functions.
When your circadian rhythm is out of sync, mental clarity suffers, and brain fog becomes a daily struggle. It’s no wonder you’re feeling scattered and forgetful. But don’t worry, resetting your circadian rhythm can make a world of difference.
How to Reset Your Circadian Rhythm and Clear the Fog
The good news is, resetting your circadian rhythm is within your control, and it can have a powerful impact on clearing the fog. Here are three essential steps to help restore balance and boost your mental clarity:
1. Prioritise Sleep – And Make It Consistent
Let’s face it – sleep is non-negotiable. Without quality sleep, your circadian rhythm can’t function properly, and neither can your brain. Sleep issues like insomnia, waking up in the middle of the night, or feeling unrested in the morning are common during perimenopause, but they don’t have to rule your life.
The first step in resetting your internal clock is to establish a consistent sleep schedule. Go to bed and wake up at the same time every day (even on weekends), aiming for 7-9 hours of restful sleep each night. Make your bedroom a sanctuary for sleep by keeping it cool, dark, and free of distractions like screens. Practicing relaxation techniques, such as deep breathing or meditation, can help you wind down before bed and improve your sleep quality.
2. Get Natural Light During the Day – Especially in the Morning
Exposure to natural light is one of the most effective ways to reset your circadian rhythm. Light helps regulate the production of melatonin, the hormone responsible for making you feel sleepy at night. In the morning, try to get outside for at least 20 minutes of sunlight exposure. This helps signal to your brain that it’s time to wake up and start the day.
Avoid bright artificial lights in the evening, especially blue light from screens, as it can interfere with melatonin production and disrupt your sleep. Instead, opt for dim, warm lighting in the hours leading up to bedtime.
3. Manage Stress and Practice Relaxation
Stress is a major disruptor of your circadian rhythm. Chronic stress, particularly during perimenopause, can make it harder to fall asleep and can contribute to feelings of anxiety, which only fuel brain fog. Managing stress is essential to resetting your internal clock and boosting mental clarity.
Incorporate relaxation practices into your daily routine to reduce stress and calm your nervous system. This can include yoga, deep breathing exercises, or mindfulness meditation. Even just 10-15 minutes a day can make a noticeable difference in your sleep quality and mental clarity.
3 Key Takeaways
Reset Your Sleep – Consistency is key. Try to go to bed and wake up at the same time every day to support your circadian rhythm and improve your sleep quality.
Get Morning Sunlight – Expose yourself to natural light in the morning to help regulate your internal clock and support mental clarity throughout the day.
Reduce Stress – Incorporating relaxation techniques, such as deep breathing or yoga, can help manage stress and restore balance to your circadian rhythm.
Need more help?
If you’re unsure where to start or need personalised guidance, I’m here to help. Contact me for a supplement review or to book a 1-2-1 session. Together, we’ll explore what else we can do to support your hormones, balance your nervous system, and optimise your gut health.
