It’s one of the most frustrating and least understood symptoms of menopause - yet new research shows women are battling with it for far longer than many realise.
A survey of [1,000] UK women aged 30+ found women have to deal with almost four years of debilitating “brain fog”.
A third of women aged 55 + say they experienced disruptive cognitive cloudiness during the midlife transition - struggling with it for an average of three years and seven months.
Others reported it fogged their judgement and daily lives for a decade - with a handful saying it overshadowed their lives for as long as 20 years.
The analysis commissioned by sleep technology firm Simba pinpointed 47 as the average age when women first notice the creeping lack of focus and memory lapses.
Yet it can begin affecting females as early as 30, peaking at around 57.
Almost two in five (37%) respondents liken the experience to “trying to think through fog” - a constant mental haze that makes it hard to focus.
Others (35%) described it as their brain “buffering like a slow internet connection,” where thoughts load slowly, if at all.
For many though, it’s more physical - like “trying to kickstart a motorbike that just won’t turn over” (30%) - the effort is there, but nothing seems to fire in the brain.
And the effects are professional too. Over a third (35%) of women feel brain fog has affected and disrupted their working patterns.
Almost four in 10 (38%) say thinking clearly and working at the same pace feels harder now, despite giving it their all.
“For as long as I have known, I have been a morning person who could sit down at 8am, totally focused, and power through the morning without even looking up,” says Fiona MacLeod, 46, from Edinburgh.
“Now it feels like my brain doesn’t fully switch on until midday. I sit at my desk feeling frustrated and desperate to focus, then all of a sudden I get a burst of clarity early-afternoon, before slipping back into this surreal-like state. It’s not just frustrating - it’s debilitating and makes you question your ability to do things you used to find easy.”
Despite being a common symptom, for two in five (42%), the hardest part is not being able to properly put it into words, making it difficult for friends, family, and colleagues to truly grasp what they’re going through.
This invisible cognitive cloud is easily dismissed, but for those experiencing it, 29 percent said it can be deeply isolating and disruptive to everyday life.
Lisa Artis, Deputy CEO of The Sleep Charity, said: “Brain fog can feel overwhelming and mentally exhausting. Sleep is a big piece of the puzzle - it can play a critical role in cognitive health. When rest is poor, it can disrupt memory, concentration and decision-making - areas already vulnerable during menopause. Looking out for solutions which carry the MTick - a trusted menopause-friendly certification - can also help women feel confident they’re choosing items designed to support both sleep and overall wellbeing. That restorative function is vital for clearer thinking and improved mental clarity during menopause.”
Since better sleep may result in more mental clarity fand improve cognitive function for those experiencing menopause, it’s essential to boost the quality of your sleep. Aside from investing in proven MTick products to help alleviate any symptoms that may be interrupting your sleep, it’s a good idea to incorporate some healthier sleeping habits into your routine; you’ll also need to steer clear of any nightly habits that might be unknowingly fuelling that fog. Here's what could be making your brain feel fuzzier - and the science-backed solutions that can help you feel sharp, clear and rested again.
1. You’re Running on Caffeine and Crashes
That 4pm latte might get you through the afternoon, but it’s also likely keeping your brain wired and more anxious into the evening. Midlife hormone changes can make women more sensitive to caffeine, which disrupts both falling and staying asleep.
Fix it:
Set yourself a caffeine limit - keep coffee or strong tea between 7am and 1pm only.
After that, stick to herbal or decaf options.
If you’re using Hormone Replacement Therapy [HRT], while there is no evidence that they are a harmful combination, they may not be the best pairing. Both caffeine and HRT are broken down by the same enzyme, which means too much of one could affect how the other is processed. That doesn’t mean you need to cut out coffee completely - but if you’re on HRT and feeling more wired or sleeping badly, it’s worth keeping an eye on how much caffeine you’re having and when. Everyone’s body reacts a little differently.
2. You’re Waiting for Brain Fog to “Pass”
One of the biggest mistakes? Thinking this is just your “new normal.” Yes, hormonal shifts play a role in brain fog, but that doesn’t mean you have to suffer in silence or push through it with zero support.
Fix it:
Start by tracking your symptoms, even jotting them down in your Notes app can help spot patterns. Then speak to your GP. For some women, HRT can make a difference, especially if started in the early stages of menopause. Estrogen plays a key role in brain health, and research suggests it may support memory and cognitive function when taken during the perimenopausal window. That said, the evidence isn't universal. If brain fog is significantly affecting your life, it's worth raising the topic with your GP. A careful conversation can help determine whether HRT- or alternative approaches such as CBT or talking therapies - are more appropriate for you.
3. You’re Overlooking the Role of Oestrogen in Thermoregulation
As oestrogen levels decline, the brain’s ability to regulate internal body temperature becomes less stable - leading to night sweats, overheating and disturbed sleep cycles.
These temperature spikes can fragment sleep and reduce time spent in deep, memory-consolidating stages like slow-wave and REM sleep.
Fix it:
Cooling your sleep environment is crucial. That means breathable bedding specifically engineered to disperse heat and moisture, not just trap it.
Simba’s Hybrid® mattresses with Stratos® temperature regulation technology actively draw heat away from the body, helping you stay cool even when your hormones have other ideas. They’re also GenM-approved, meaning they’ve been independently assessed as menopause-friendly.
4. You’re Not Accounting for Cortisol Sensitivity
Cortisol, your body’s main stress hormone, can become more volatile during perimenopause and menopause. Research shows that even minor stressors can trigger a stronger cortisol spike, making it harder to fall or stay asleep and increasing the likelihood of waking with mental fatigue or anxiety.
Fix it:
Introduce a wind-down routine that limits cortisol triggers before bed. A 2014 study published in the Journal of Phytotherapy Research found that inhalation of clary sage oil had the ability to reduce cortisol levels by 36 percent and improved thyroid hormone levels. The study was done on 22 post-menopausal women in their 50s, some of whom were diagnosed with depression.
Avoid doom-scrolling in the evening. Instead search for magnesium-rich foods and recipes (like dark leafy greens or almonds), then go screen-free 30 minutes before lights out.
5. You’re Using Alcohol to Wind Down
Alcohol can feel like a shortcut to sleep - but it disrupts your natural sleep cycles. Drinking before bed reduces REM sleep and increases the likelihood of nighttime waking, especially in midlife women who are already hormonally vulnerable.
Fix it:
The world of non-alcoholic drinks has exploded with exciting new options - including drinks infused with adaptogens and nootropics. Adaptogens are natural herbs like ashwagandha or rhodiola that help your body manage stress, while nootropics support brain function and focus. These can be a soothing way to unwind without disrupting your sleep
6. You’ve Not Spotted Your Circadian Rhythm is Out of Sync
Menopause can shift your natural body clock - You struggle to fall asleep at your usual bedtime or feel sleepy much earlier or later than usual. Studies show that disrupted circadian rhythms are linked to poorer cognitive function and more intense brain fog in menopausal women.
Fix it:
Try to wake and sleep at consistent times daily, even on weekends. First thing in the morning, get 10-15 minutes of natural light. This helps reset your circadian rhythm and supports better melatonin production at night.
7. You’re Dismissing Restless Legs and Night-Time Anxiety
Why it matters:
Restless legs syndrome (RLS) is more common during menopause - and often goes undiagnosed. So too does nighttime anxiety, which causes racing thoughts and shallow sleep. Both can leave you feeling mentally foggy, irritable and unfocused the next day.
Fix it:
If your legs feel itchy, twitchy, or uncomfortable at night, speak to your GP - RLS can be treated. For nighttime anxiety, cognitive behavioural therapy for insomnia (CBT-I) has been proven highly effective.
Apps like Sleepio and Balance also offer digital versions designed for women going through midlife changes.