Menopause: How to Fight Brain Fog & Poor Sleep

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Menopause: How to Fight Brain Fog & Poor Sleep

Ladies, let’s talk about menopause. It’s an inevitable phase of life that all women go through, but hardly anyone talks about it. And two of the most annoying symptoms? Brain fog and poor sleep.

As someone who’s going through it, I feel your pain. It’s like you can’t remember where you put your glasses or what you were doing just a minute ago. And as for the sleep? It feels like no matter what you do, nothing is helping you find those elusive sweet Z’s. But don’t worry, I’ve got some tips to help you through this rough patch.

brain fog poor sleep menopause

Menopause & Brain Fog

First things first, let’s tackle brain fog.  It’s so frustrating when you can’t remember why you walked into a room or what you were about to say.

One thing that helped me is exercise. I know, I know, exercise is the last thing you want to do when you feel like a zombie, but trust me on this. Even a brisk walk around the neighbourhood can help clear your mind. Plus, it’s good for your overall health.

Another thing that helped me is making lists. Write down everything you need to do or remember, and you’ll be amazed at how much it helps.

And lastly, give yourself a break. Don’t beat yourself up if you forget something. It happens to the best of us.

Exercise ~ Make a list ~ Don’t be too hard on yourself

menopause poor sleep brain fog

Menopause & Sleep

Now, onto sleep. I don’t know about you, but I was tired (literally!) of waking up at 3am and not being able to fall back asleep. One thing that helped me was establishing a bedtime routine. Yep, just like when you were a kid. Pick a bedtime and stick to it as much as possible.  And before bed, do something relaxing like taking a warm bath or reading a book.

Another thing that helped me was cutting out caffeine. I know, I love my coffee too, but caffeine can wreak havoc on your sleep.  Enjoy your morning coffee, then stick to herbal teas in the afternoon.

Lastly, invest in some good bedding. Trust me, a comfortable mattress, pillows and sheets can work wonders.

Bedtime routine ~ Reduce caffeine ~ Comfortable bedding

menopause brain fog poor sleep


Speaking of investing, let’s talk about supplements. You’ve probably heard of things like melatonin and valerian root, but what about magnesium? It turns out magnesium can help with both sleep and brain fog. You can find it in supplement form, sprays, creams or in foods like spinach, almonds and avocado.

Another supplement to consider is evening primrose oil. It’s a natural source of omega-6 fatty acids that can help with hot flashes, anxiety and mood swings.

Magnesium ~ Melatonin ~ Valerian Root ~ Evening Primrose Oil

menopause poor sleep brain fog


Menopause is no walk in the park, but it doesn’t have to be the end of the world either. By taking care of yourself through exercise, making lists, establishing a bedtime routine, cutting out caffeine, investing in good bedding and adding some helpful supplements, you can battle brain fog and poor sleep.

Remember, this too shall pass and you’ll come out the other side even stronger.

Wishing you good nights and days ahead.
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La’Dormir Sleep Health and Wellness

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