Brain Fog Since Menopause? Poor Sleep from Apneas and Insomnia Could Be the Cause July 31, 2025 If you’ve been feeling like your memory is slipping, struggling to focus, or just moving through life in a haze, you’re not alone. Many women experience “brain fog” after menopause - that frustrating sense of mental cloudiness that can make even simple tasks feel overwhelming. One of the most overlooked reasons? Poor sleep. Menopause and Sleep Problems Go Hand-in-Hand Hormone changes during menopause affect almost every part of the body, including how you sleep. Hot flashes, night sweats and shifting oestrogen and progesterone levels can throw your sleep cycle into chaos.1 Research shows sleep disturbance affects up to 60% of postmenopausal women, compared with just 16% to 42% of women before menopause.1 Two common culprits stand out: insomnia and sleep apnea. Insomnia isn’t just the occasional bad night. It’s persistent trouble falling or staying asleep, leaving you feeling drained and irritable during the day.1 Meanwhile, sleep apnea - when breathing repeatedly stops during sleep - is often missed in women.2 Postmenopausal women are two to three times more likely to have sleep apnea than before menopause, yet it often flies under the radar because women may not snore loudly or their partners don’t notice pauses in breathing.2 When your brain is constantly jolted out of deep, restorative sleep, whether from insomnia or apnea, you wake up feeling unrefreshed. Over time, that chronic sleep disruption can show up as memory problems, reduced concentration and low mood - all the hallmarks of brain fog.3 What You Can Do to Sleep Better The good news is, there are effective ways to improve your sleep and clear some of that mental haze: Create the right environment: Keep your bedroom cool, dark and quiet. A fan and light bedding can help if night sweats strike.4 Manage stress: Relaxation techniques like meditation or breathing exercises before bed can calm your nervous system.4 Watch what you consume: Avoid caffeine, alcohol and tobacco, all of which can worsen sleep and hot flashes.4 Move your body: Regular exercise not only improves sleep but also supports bone, heart and muscle health.4 Seek treatment: If insomnia persists, cognitive behavioural therapy for insomnia (CBT-I) is highly effective. For suspected sleep apnea, a sleep study can confirm it, and CPAP therapy can help keep your airway open, restoring restful sleep.4,5 When to See a Doctor If you’re regularly waking up exhausted, noticing memory lapses, or feeling like your mind is in a fog, don’t just put it down to “getting older.” Poor sleep is treatable, and addressing it can dramatically improve your energy, mood and clarity. If these symptoms sound familiar, speak to your doctor. You don’t have to live with brain fog - better sleep could help bring your spark back. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References MPH, Monique Tello, MD. “Menopause and Insomnia: Could a Low-GI Diet Help?” Harvard Health, 17 Jan. 2020, www.health.harvard.edu/blog/menopause-and-insomnia-could-a-low-gi-diet-help-2020011718710. “Untangling the Mysteries of Sleep in Menopause.” Woolcock.org.au, 2023, www.woolcock.org.au/news/untangling-the-mysteries-of-sleep-in-menopause. Warner, Lindsay. “What Happens during Sleep — and How to Improve It - Harvard Health.” Harvard Health, June 2025, www.health.harvard.edu/staying-healthy/what-happens-during-sleep-and-how-to-improve-it. Pacheco, Danielle. “How Can Menopause Affect Sleep?” Sleep Foundation, 22 Jan. 2021, www.sleepfoundation.org/women-sleep/menopause-and-sleep. McCrimmon, Katie Kerwin, and UCHealth. “Overnight Cure for Poor Sleep: The Benefits of CPAP.” UCHealth Today, 2 June 2020, www.uchealth.org/today/benefits-of-cpap-for-sleep-apnea/.
