Hot flashes and night sweats are often the first symptoms that bring women into the doctor’s office during menopause – but increasingly, it’s the brain fog that has everyone talking.
This mental haze, often described as forgetfulness or trouble concentrating, is closely tied to disrupted sleep.
“Night sweats – more accurately called ‘night flashes’ – can cause women to wake up suddenly, sometimes without even realizing why,” says
Wendy Martinez, MD
Wendy Martinez, MD, founder of Advocare The Womens Group for OB/GYN. “These frequent interruptions prevent the body from reaching deep, restorative REM sleep, leading to exhaustion and that frustrating sense of mental cloudiness. Many women fear they’re developing dementia, but in most cases, the culprit is hormonal changes and poor sleep.”
Menopausal brain fog can make everyday tasks harder, names slip away and thoughts scatter – turning what once felt routine into a mental challenge.
“And if we’re trying to eliminate brain fog, we have to look at the full picture,” she says. “Menopause isn’t just one little thing – it’s a whole package.”
Here are a few ways to combat it:
Cut out the caffeine
“When I counsel women about menopause, one of the things I always tell them is to stop caffeine by noon,” says Dr. Martinez. “Any caffeine you have after that can keep you awake later. And that includes chocolate, soda and decaf coffee – people forget that, but it counts too. Look for caffeine-free coffee and tea instead.”
Stop drinking water – or anything else, for that matter
A lot of people, as they get older, also tend to wake up in the night to go to the bathroom, says Dr. Martinez.
“By dinnertime, I tell them, have one full glass of whatever you’re drinking – but after that, it really should be sips only. Because anything you drink after dinner is likely to wake you up in the middle of the night, especially during menopause.”
Exercise consistently
“Women going through menopause need to exercise to boost their endorphins because those endorphins help with sleep too,” says Dr. Martinez.
Her go-to recommendation is brisk walking – five days a week, for 30 minutes.
“When you do this consistently – five days a week – you keep your endorphin levels up,” she says. “But if you only do it three days a week, your endorphins go up, then drop back down. For consistently good sleep, you need to stay consistent with exercise.”
Regulate your hormones
We know – easier said than done during menopause – but there are supplements that can help.
“Some women benefit from estrogen to manage hot flashes and night sweats, and if they still have a uterus, they’ll need progesterone too,” says Dr. Martinez. “I usually recommend taking it one to two hours before bed to allow time for absorption, which can improve sleep quality and keep you alert during the day.”
