Women have said the symptom sticks around for almost four years, on average, and some have even reported it lingering for a decade, overshadowing their lives completely.
One of the most baffling and least understood symptoms of menopause is causing distress for women far longer than many realise, according to new research.
World Menopause Day is on October 18 and it’s surprising how little we talk about the biological phenomenon that affects approximately half the world’s population.
A recent survey of 1,000 UK women aged 30 and over revealed a hidden symptom that isn’t being discussed enough – and it lingers for nearly four years on average.
Some women even reported this symptom persisting for a decade, with a few stating it had dominated their lives for as long as 20 years. The silent menopause symptom causing distress? Brain fog.
The study, commissioned by sleep tech firm Simba, indicates that 47 is the average age when women first notice their memory slipping and concentration waning — but the brain fog can begin as early as 30 and peak around 57.
What’s more, almost two in five (37%) survey respondents compared their experience to “trying to think through fog” – a constant mental haze that makes focusing difficult.
Others (35%) likened it to their brain “buffering like a slow internet connection” where thoughts load slowly, if at all.
For many, however, it’s more physical – like “trying to kickstart a motorbike that just won’t turn over”, 30% of respondents agree that the effort is there, but nothing seems to spark in the brain.
The impact extends to the professional sphere as well. More than a third (35%) of women believe brain fog has disrupted and interfered with their work routines and professional lives.
Nearly four in 10 (38%) report that clear thinking and maintaining their usual work pace now feels more challenging, despite putting in maximum effort.
For numerous women, the most difficult aspect is that brain fog remains invisible. Two in five (42%) state the toughest element is being unable to articulate it properly, creating difficulties for friends, family, and work colleagues to genuinely understand their experience.
This unseen cognitive haze is readily overlooked, yet for those enduring it, 29% described it as profoundly isolating and disruptive to daily existence.
Lisa Artis, Deputy CEO of The Sleep Charity, shares: “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.”
Right now, there are 15.5million women going through the menopause in the UK, according to menopause advocacy group Gen M. Of these, a mere 2% feel like they’re thriving, and a staggering eight out of 10 say they feel neglected and underserved.
Hormonal changes during the menopause can play havoc with sleep, but it’s not just night sweats and hot flushes that are keeping women awake.
Changes in oestrogen, melatonin and cortisol can subtly disrupt your brain’s overnight recovery, leading to what many women describe as mental fog, forgetfulness and difficulty concentrating the next day. In fact, your nightly habits might be unknowingly fuelling that fog.
The silver lining? There are strategies to combat the fog. Sleep expert Lisa has identified seven daily habits that could be exacerbating brain fog – and the straightforward, scientifically-backed solutions that could help menopausal brains feel more alert and rested.
You’re fuelled by caffeine and crashes
That 4pm latte may help you power through the afternoon, but it’s likely also keeping your brain buzzing and heightening anxiety into the evening. Hormonal changes in midlife can make women more susceptible to caffeine, which interferes with both falling asleep and staying asleep.
The fix: Set a caffeine limit for yourself – restrict coffee or strong tea to between 7am and 1pm only. After that, opt for herbal or decaffeinated alternatives.
If you’re using Hormone Replacement Therapy (HRT) – while there’s no definitive evidence that they’re a harmful combination – they might not be the best match. Both caffeine and HRT are metabolised by the same enzyme, which means excessive amounts of one could possibly affect how the other is processed.
This doesn’t mean you need to cut out coffee completely, but if you’re on HRT and are feeling more jittery or suffering from poor sleep, it’s worth keeping an eye on how much caffeine you’re consuming and when. Everyone’s body reacts slightly differently.
Dismissing restless legs and nighttime anxiety
Restless legs syndrome (RLS) is more common during the menopause – and often goes undiagnosed. Night-time anxiety, which triggers racing thoughts and shallow sleep, is also frequently ignored. Both can leave you feeling mentally foggy, irritable and unfocused the next day.
The fix: 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.
Waiting for the brain fog to “pass”
One of the most significant mistakes? Assuming this is simply your “new normal”. While hormonal changes can lead to brain fog, it doesn’t mean you should suffer in silence or struggle without help.
The fix: Start by keeping track of your symptoms – jotting them down in your Notes app can help identify patterns. Then, have a chat with your GP. For some women, HRT can make a significant difference, especially if started during the early stages of menopause. Oestrogen plays a key role in brain health, and research suggests it may boost memory and cognitive function when given during the perimenopausal period.
However, the evidence isn’t definitive. If brain fog is significantly affecting your daily life, it’s worth discussing this with your GP. A detailed conversation can help determine whether HRT – or alternative treatments like CBT or talking therapies – are more suitable for you.
Ignoring the role of oestrogen and thermoregulation
As oestrogen levels decrease, the brain’s ability to regulate internal body temperature becomes less reliable, leading to night sweats, overheating and disrupted sleep cycles. These temperature spikes can interrupt sleep and reduce time spent in deep, memory-consolidating stages like slow-wave and REM sleep.
The fix: It’s vital to keep your sleeping environment cool. This means using breathable bedding specifically designed to disperse heat and moisture, not just trap it.
Overlooking cortisol sensitivity
Cortisol, the body’s main stress hormone, can become increasingly unstable during perimenopause and menopause. Research has shown that even minor stressors can trigger a more potent cortisol surge, making it harder to fall or stay asleep and heightening the risk of waking up feeling mentally fatigued or anxious.
The fix: Establish a calming routine before bedtime that minimises cortisol triggers. A 2014 study published in the Journal of Phytotherapy Research discovered that inhaling clary sage oil could decrease cortisol levels by 36% and enhance thyroid hormone levels. The research was carried out on 22 post-menopausal women in their 50s, some of whom had been diagnosed with depression.
Additionally, steer clear of scrolling through negative news at night. Instead, seek out magnesium-rich foods and recipes (such as dark leafy greens or almonds), then switch off all screens 30 minutes before you hit the hay.
Your circadian rhythm is out of whack
The menopause can upset your natural body clock – you struggle to fall asleep at your usual bedtime or feel sleepy much earlier or later than normal. Research suggests that disrupted body clocks are linked with poorer cognitive function, ultimately leading to more intense brain fog in menopausal women, as menopause is a phase marked by a decrease in hormone levels, especially oestrogen.
The fix: Aim to wake up and go to bed at the same times every day, even on weekends. Try getting 10 to 15 minutes of natural life first thing in the morning. This will aid in resetting your body clock and circadian rhythm, supporting better melatonin production at night.
Using alcohol to unwind
While having a drink might seem like a fast track to dreamland, it actually disrupts your natural sleep cycles. Downing a few before bed can diminish REM sleep and increase the likelihood of waking up during the night, especially for middle-aged women who are already hormonally vulnerable.
The fix: The non-alcoholic drinks market has seen a surge of exciting new alternatives, including beverages infused with adaptogens and nootropics. Adaptogens are natural herbs such as ashwagandha or rhodiola that help your body in managing stress, while nootropics support brain function and focus. These can be a soothing way to unwind without disrupting your sleep.
