Written by Dr. Valentina Quintana MD on
March 23, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you ever feel like your brain is in a fog first thing in the morning? If so, you’re not alone. Many people experience a foggy brain when they wake up.

In this blog post, we’ll discuss what causes brain fog in the morning and how to get rid of it.

We’ll also cover some common brain fog symptoms and remedies that can help clear brain fog instantly and improve your focus.

Keep reading to learn more!

What exactly is brain fog?

Brain fog is a term used to describe a feeling of mental confusion or heaviness. It can make it difficult to focus, pay attention, and think clearly.

This type of cognitive impairment can also cause you to feel forgetful, tired, and unmotivated.

For some people, brain fog is a temporary issue that goes away on its own. But for others, it can be a chronic problem that interferes with work, school, and everyday activities. 

What causes brain fog in the morning?

There are many potential causes of brain fog when you wake up in the morning, such as the following:

Lack of sleep

For some people, it may be due to a lack of sleep or poor sleep quality the night before. This can lead to fatigue and make it difficult to focus and think clearly the next day. 

Sleep deprivation can also cause changes in mood and make you more irritable, which can add to the feeling of brain fog. 

Sleep inertia

Sleep inertia is the feeling of grogginess and disorientation that can occur when you first wake up. It is caused by a sudden change in brain activity from sleep to wakefulness.

This transition can take some time to adjust, which is why you may feel confused or disoriented for a few minutes after waking up. 


Brain fog can also be caused by dehydration, which is common in the morning because you haven’t had anything to drink since the night before. 

When you’re dehydrated, your body doesn’t have enough fluid to function properly. This can lead to symptoms like fatigue, dizziness, and overall cognitive dysfunction.

To avoid dehydration, drink plenty of fluids throughout the day, especially before bed.

You can also try drinking a cup of water first thing in the morning to rehydrate your body after a long night’s sleep. 

Blood sugar imbalances

Another common cause of brain fog in the morning is a blood sugar imbalance.

When you sleep, your body’s blood sugar levels drop. If you don’t eat a few hours after getting out of bed, this can lead to low blood sugar and brain fog throughout the morning.

To avoid this, make sure to have a healthy breakfast that includes some lean proteins and complex carbohydrates.

This will help to stabilize your blood sugar and give you the energy you need to start your day. 

Unhealthy diet

Another potential cause of brain fog is an unhealthy diet. Eating processed foods and refined sugars can lead to inflammation and disrupt your brain function. 

To treat brain fog, make sure to eat a balanced diet that includes plenty of fresh fruits and vegetables. 

Diet deficiencies and food sensitivities

Certain diet deficiencies can trigger brain fog. For example, not getting enough B vitamins can make it difficult to focus and concentrate.

Food sensitivities can also cause brain fog because they can lead to inflammation and disrupt your gut health.

To avoid these problems, make sure to eat a varied diet that includes plenty of nutrient-rich foods.

You can also talk to your doctor about taking a vitamin B complex supplement and other brain health supplements, such as Omega-3 fatty acids, magnesium, and Ginkgo Biloba.

Chronic stress

Chronic stress can also cause brain fog because it leads to brain inflammation and impairs your brain function. When you’re stressed, your body releases the hormone cortisol.

Cortisol is a stress hormone that helps you deal with short-term stressors. However, when it’s constantly released, it can lead to long-term problems like brain fog and cognitive impairment.

To avoid this, make sure to manage your stress levels and find healthy ways to cope with stress. This may include exercise, meditation, breathing exercises, having a full body massage, and other healthy relaxation techniques you may come across.

Anxiety and depression

Anxiety and depression are also common causes of brain fog because they can lead to changes in brain chemistry.

Anxiety and depression are both mental health disorders that can be treated with medication and therapy. If you think you may be suffering from anxiety or depression, consider seeking professional help as soon as you can.


Certain medications can also cause brain fog as a side effect. For example, some antidepressants, antihistamines, and pain medications can all lead to a foggy brain.

If you think your brain fog is caused by a medication you’re taking, talk to your doctor about changing your dosage or switching to a different medication.

Heavy metal exposure

Heavy metal exposure can also cause brain fog because it leads to brain inflammation. Heavy metals are found in things like lead paint, mercury, and arsenic.

If you think you may have been exposed to heavy metals, talk to your doctor about getting tested. 

Underlying medical conditions

Your morning brain fog may be a symptom of a more serious underlying health condition, such as:

  • a sleep disorder like sleep apnea
  • thyroid disorders
  • chronic fatigue syndrome
  • dementia
  • chemo brain
  • and conditions that affect the immune system or central nervous system, such as lupus and multiple sclerosis.

If you’re experiencing brain fog on a regular basis, it’s important to talk to your doctor to rule out any underlying health issues.

Common Symptoms of Morning Brain Fog

There are a few common symptoms that people with brain fog often experience.

These include:

  • Difficulty concentrating or focusing
  • Feeling forgetful or confused
  • Difficulty paying attention
  • Trouble completing tasks
  • Slower thinking and reaction times
  • Often agitated or irritable
  • Feeling mentally fatigued or exhausted

If you’re having any of these problems, it’s vital to consult a medical professional to eliminate any underlying health concerns. 

How to not have brain fog in the morning?

There are a few things you can do to help prevent a morning brain fog and restore your mental clarity, such as the following:

Organize your things and tasks the night before

Organizing the things you need to do for the next day will help cut you some slack during the morning, especially if you’ve already got a lot of things to attend to every day. 

You can do this by setting out your clothes for the day, preparing your school or work materials, and making a list of things you need to do.

This way, you won’t have to waste time in the morning trying to remember what you need to do or looking for things you need, thereby helping you get less confused and disoriented.

Get enough sleep

This may be a cliche and should go without saying, but it seems that getting adequate sleep is something that sounds so simple but hardly followed. 

Most people need around eight hours of sleep every night, but there are some who require more or less.

You can find out how much sleep you need by paying attention to how you feel after a night’s rest.

If you usually wake up feeling groggy and tired, then that’s a sign you’re not getting enough sleep.

On the other hand, if you find it hard to fall asleep or stay asleep, you may be getting too much sleep.

The bottom line is, you need to get enough sleep and don’t skimp on it because a good night’s rest can help with your mental clarity and improve brain function in the morning.

Drink water when you first wake up

As mentioned earlier, dehydration can cause brain fog, so make sure you drink water when you wake up and that you’re drinking enough water throughout the day.

The recommended daily intake of water is eight glasses, but this may vary depending on your activity level, age, weight, and health condition.

So, don’t beat yourself too hard and just drink any amount you feel that your body needs.

If you’re not used to drinking enough water, start by slowly increasing your intake, and eventually, you should be drinking the right amount that your body and brain require.

Eat breakfast

Another important but often overlooked brain fog management strategy is to eat breakfast in the morning.

Your brain needs fuel to function properly, and what better way to refuel it than by having a nutritious meal?

Your brain fog treatment depends significantly on how well you give your body and brain the nutrients they need to function well.

A healthy breakfast should consist of complex carbohydrates, protein, healthy fats, and fiber to support your immune system.

Some examples of good breakfast foods include whole-grain toast with peanut butter, oatmeal with berries and nuts, Greek yogurt with granola, and eggs on whole-wheat toast.

Get regular exercise

Exercise has a plethora of benefits, such as improving the circulation of red blood cells to your brain, one of which helps in alleviating the symptoms of brain fog.

When you exercise, your brain releases brain chemicals called endorphins that can help boost your mood and alleviate stress.

In addition, exercise can also help improve your sleep quality, which as we know by now, is essential in preventing brain fog.

So, make sure to add some form of physical activity to your daily routine to help keep your brain fog at bay.

Take breaks and relax

If you find yourself getting easily overwhelmed or stressed, it’s important to take a step back and relax.

This doesn’t mean you have to do something drastic like quit your job or take a long vacation.

You can simply take some time for yourself every day to do things you enjoy, such as reading, listening to music, spending time outdoors, or taking a relaxing bath.

By taking some time to relax, you can help reduce your stress levels and prevent brain fog by improving the circulation of red blood cells to your brain.

Remember that brain fog treatment depends on your consistency in making healthy lifestyle changes.


Brain fog can be a frustrating and debilitating condition, but fortunately, there are some things you can do to manage it.

By following the tips mentioned above, you can help reduce your brain fog and live a more productive and enjoyable life with enhanced brainpower.

If you want to learn more about brain fog treatment and management options, check out these helpful articles and feel free to join this online community of brain health advocates.

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