You’ve heard new parent friends blame their forgetfulness on “mom brain” or “baby brain,” and wondered: Is that really a thing? Turns out, mom brain is no myth.
“You might feel foggy or forgetful,” says Andrea Altomaro, CNM, a certified nurse midwife at Henry Ford Health. “People often say they have trouble finding the right word, or lose their train of thought in the middle of a sentence: It’s there one minute and then poof! It’s gone.”
Here’s what to expect from your brain if you’re expecting, and how to cope.
Pregnancy Brain
When you have a baby, lots of things change—including your brain. It’s no surprise that there are huge hormonal shifts during pregnancy. Those hormonal changes alter the structure and function of a woman’s brain.
“Pregnancy can actually decrease gray matter in certain areas of the brain, affecting cells responsible for thinking and memory, motor control and emotional regulation,” Altomaro says. Experts think those changes contribute to symptoms like forgetfulness, brain fog and difficulty focusing.
Pregnancy can also affect your sleep, Altomaro says. “So many pregnant women have difficulty sleeping. They might have trouble falling asleep or can’t fall back to sleep after waking up in the middle of the night.” Whatever flavor it comes in, sleep deprivation adds to the experience of feeling sluggish and forgetful.
Postpartum Brain Fog
It takes time for the body to bounce back after pregnancy. The same is true for the brain. “With birth, there is a sudden drop in pregnancy hormones. But hormonal changes continue throughout the first year,” Altomaro adds. During that time, the experience known as “mom brain” can persist.
And of course, few new parents are getting a good night’s sleep. In the first months, it’s common to wake up to feed the baby every couple of hours. Even after your little one starts sleeping for longer stretches, you can expect to wake up at least once or twice during the night.
“New parents are usually more sleep-deprived than they’ve ever been. It’s no surprise that this would result in things like fogginess and forgetfulness,” Altomaro says.
What’s more, your priorities often change after becoming a parent. With all the new responsibilities, you might be trying to multitask more than ever. Or you might have trouble concentrating at work because you’re thinking about how your baby is doing at daycare, for example.
“All these factors can contribute to mom brain and feeling like you’re not functioning at your best,” Altomaro says.
Tips for Managing Baby Brain
Prenatal And Postnatal Care At Henry Ford
Dealing with muddled thinking can be frustrating. These strategies can help clear the fog.
- Let yourself heal. Growing a baby is hard work. For the first two or three weeks after the baby arrives, avoid strenuous activity and focus on rest and recovery, Altomaro says.
- Keep stress in check. Do what you can to manage stress. Find what works for you, whether it’s meditation, walks outside or texting with a supportive friend.
- Prioritize sleep. Though it’s easier said than done, it helps to get as much sleep as you can. Take a nap when your baby naps, for example. And skip caffeine in the afternoon, even if you’re dragging. “Limiting caffeine will help you get more restful sleep at night,” Altomaro explains.
- Give your brain a break. When you’re juggling work, parenting, relationships and life, it’s easy to feel distracted. Instead of holding your to-do list in your head, use lists, calendars and planning apps to keep track of important things. Getting organized can help you focus on what matters.
- Delegate. “As moms we often feel we have to do it all,” Altomaro says. But the saying, “it takes a village” exists for a reason. Don’t be afraid to lean on your partner, friends or family members for help.
When to See a Doctor
Mom brain can make you feel like a different person. But the fogginess is temporary. For most people, the fuzzy thinking will ease by the time your baby is six months old. “It can be frustrating, but it’s not forever,” Altomaro says.
Sometimes, though, there’s more to the story. Depression—including postpartum depression—can cause symptoms like brain fog. And postpartum anxiety, which causes excessive worry, often leaves parents feeling frazzled and distracted.
Talk to your doctor if you feel overwhelmed, anxious or find postpartum emotions are interfering with your life or relationships. Whether it’s mom brain or something more, your healthcare provider can help support your mental health, so you can focus on what matters.
Reviewed by Andrea Altomaro, CNM, a certified nurse midwife who sees patients at Henry Ford Medical Center - Royal Oak.
