Brain fog is a term that describes the inability to focus. It might occur after a restless night of sleep or a meal high in inflammatory foods, such as gluten, dairy, processed grains, or sugar.
Although not a medical condition itself, brain fog usually occurs as a result of inflammation in the body. It can make you feel “fuzzy” and increase the difficulty of simple tasks, such as memory, decision-making, and organizational skills. Here’s how to get rid of it.
#1 – Get more sleep.
Getting more sleep is easier said than done for most people. However, it’s often one of the primary reasons why you’re experiencing brain fog. Research shows that your brain doesn’t operate properly when you’re sleep-deprived.
According to one study, sleep deficiency impairs working memory and attention as well as other functions, such as decision-making and long-term memory. Partial sleep deprivation also affects your cognitive function. It has been shown to influence attention, including vigilance.
Additionally, lack of sleep impairs your brain cell’s ability to communicate with one another. Research from Harvard Medical School suggests that sleeping more can help burn away brain fog.
Here’s how to get better sleep:
- Don’t try to multitask in your bedroom. In other words, don’t bring your laptop in and try to work before bed. Reserve your bedroom for sleep only. Try to make the room as dark as possible and reduce the amount of light you’re exposed to before getting in bed. If you don’t fall asleep with 20 minutes, some experts recommend getting up and doing something relaxing before trying again.
- Reduce stimulants throughout the day, including caffeine, nicotine, and alcohol. Eat a light meal for dinner so that your sleep isn’t disrupted by trying to digest a heavy meal.
- Exercise early in the day as opposed to at night.
#2 – Cut out inflammatory foods.
If you get brain fog after a meal, such as lunch, then try to think about what you ate that may have caused this. Many people get brain fog after eating gluten, which can be highly inflammatory.
Other foods that may induce inflammation and brain fog include dairy, grains, sugar, soy, artificial sweeteners, sweeteners, food dyes, legumes, soda, candy, and vegetable oils.
Eating an anti-inflammatory diet that is high in whole, unprocessed plant foods, healthy oils, and lean proteins can help obliterate brain fog. Focus on fruits, vegetables, nuts, olive oil, coconut oil, seeds, chicken, fish, eggs, and turkey. Some people may also tolerate sprouted grains well.
#3 – Reduce stress.
Stress can make it hard to think properly, especially if it’s ongoing. If you feel stressed due to overwhelming responsibilities, then getting organized can help you feel in control again.
Writing out your daily tasks and setting a schedule can help. Don’t forget to schedule daily exercise as this is a great form of stress-relief.
Exercise is also anti-inflammatory in nature and has been shown to boost mood, which can also help reduce stress and brain fog. Many people find that a good exercise session helps clear the mind.