Pregnancy Brain Is Real: Here’s Why It Happens (and How to Deal)

Forget what you were about to say?

Can’t remember why you walked into the room?

You’re not alone. Many pregnant people experience forgetfulness, mental fog, and trouble concentrating — commonly called pregnancy brain.

While it can feel frustrating, it’s completely normal. And yes, there’s real science behind it.

The Science Behind It

Several studies have explored what happens neurologically during pregnancy, and the results are fascinating:

Brain Shrinkage (Temporarily!)

A study in 2016, published in Nature Neuroscience, found that pregnancy leads to a reduction in gray matter in areas of the brain associated with social cognition and emotional processing. These changes are believed to help the parent better bond with and respond to their newborn.

But don’t worry — brain volume typically rebounds within a couple of years postpartum.

Hormonal Surges

Estrogen and progesterone skyrocket during pregnancy, and these hormones affect neurotransmitters and brain function. They’re also tied to mood regulation, sleep, and focus — which means the hormonal rollercoaster can leave your brain feeling scrambled.

Sleep Deprivation & Fatigue

Growing a baby is exhausting, and many pregnant people struggle with insomnia or disrupted sleep. Sleep deprivation has a known impact on memory, focus, and processing speed — so some of that fog may be coming from pure exhaustion.

Mental Load Shift

Even before baby arrives, your mind is juggling prenatal appointments, birth planning, nesting, life logistics, and more. That’s a lot of tabs open — and some just start crashing.

Is It All Bad? Actually, No.

While pregnancy brain can be frustrating (where did you put the dog’s leash?), many of the neurological changes happening are adaptive. They prepare you to be more attuned to your baby, more emotionally connected, and more responsive to their needs.

Think of it not as losing capacity, but reallocating resources.

Tips to Cope

• Write things down. Notes, reminders, phone alerts — offload the mental clutter.

• Prioritize sleep. Rest when possible; even short naps help.

• Stay hydrated and eat regularly. Low blood sugar and dehydration make brain fog worse.

• Be realistic. This isn’t the time to expect peak productivity.

• Ask for help. Let others share the mental and emotional load.

Does It Continue Postpartum?

Yes, often. The fog can carry into the postpartum period due to continued hormonal shifts, disrupted sleep, and the demands of newborn care. But with time (and rest), it improves.

If you’re experiencing pregnancy brain, know this: you’re not broken.

As your doula, I'm here to support your whole self — brain fog and all. Whether it’s helping you remember your birth preferences in the midst of labor or just holding space while you lose your train of thought, I'm in your corner.