18/09/2025
Women often tell me that they can not sleep due to menopause. Poor sleep affects our decisions and performance next day. Changes in oestrogen during the menopause contribute to what some women call brain fog.
• Research shows that 60 per cent of middle-aged women report difficulty concentrating and other issues with processing thoughts.
• Following some simple self-care steps to manage your mind, your sleep and stress levels can help give you some clarity.
• Taking HRT, drinking water, and getting on top of your diet can also help lift the fog.
Add to this the challenges of being a member of the ‘sandwich generation’ – managing the demands of troubled teenagers and elderly parents – as well as our increasingly hectic working lives. Is it any surprise that many women are left wondering if they’re losing their mind?
First remember, this will pass.
“You may feel you are going mad, developing dementia, or that you can’t cope with everything like you used to,” .
But don’t worry, you’re not. It’s vital to remember that as hormones settle, so will the brain fog.
Your brain needs exercise and attention in the same way your body does.
Write things down, use electronic reminders on your phone or computer.
Brain fuel for menopause:
“Food is vital for good brain functioning, and what you put into your body during this period will affect brain function,”
Choose oily fish, green leafy vegetables, dark berries, walnuts, flax seeds and avocado – all of which are associated with brain health. It’s also important to drink plenty of water.
“Dehydration is common in menopause and can lead to an increase in the stress hormone, cortisol, which can make brain fog worse,”
Silence your critical inner voice
“If you constantly beat yourself up with self-talk like, ‘I’m not good enough to do this job any more,’ or ‘I’m useless,’ find new ways to challenge your thoughts,”
Cognitive behavioural therapy (CBT) teaches you to challenge negative thoughts and can help you quieten your internal critical voice,.
Slow down with mindfulness
“When we are stressed, we go into a fight, flight or freeze response, and our brains become – ‘yes’ or ‘no’, ‘stay’ or ‘go’.
Practising mindfulness will reduce stress, improve memory and extend your attention span,
Do exercise you love
Gentle exercise, like walking, dancing, or even gardening can help to clear your mind. “Exercise also stimulates the production of endorphins, chemicals in the brain that are
the body’s natural painkillers and mood elevators,
Make sleep a priority!
If you’re having trouble sleeping, you are not alone. According to research, 40 percent of menopausal women struggle with their sleep, compared with just 12 per cent in younger age groups.
Are you making your sleep a priority?
If you need help to achieve your goal, book free 30 min call with me.
My coaching offer is to help you to find your way towards your goal. Each coaching journey is unique and is tailored to what is required. I offer a range of support from practical advice on healthy lifestyle changes, to personal transformative work in relation to overcoming obstacles and self-limiting beliefs, skill building, restoring self-confidence and improving resilience.
I am happy to adjust the nature of my coaching to suit you and actively encourage you to reflect on how to get the best out of each session.
