When Does Pregnancy Brain Start? Everything You Need to Know, According to a Neuropsychologist

Where did I put my phone? My glasses are missing…oh, shoot, they’re on my head. Did I just roll through a stop sign?! If you have a bun in the oven and you’re feeling a little bit loopy, you might be suffering from the unpleasant and very common experience of pregnancy brain. Mothers make a lot of sacrifices, some of which start before the little bundle of joy is even born…and yes, you can add troublesome cognitive changes to that list. So, when does pregnancy brain start, you ask? Read on and you will get the full scoop from a neuropsychologist. (And don’t despair, pregnancy brain actually serves a biological purpose. Just think of it as your internal priority setting mechanism.)

Dr. Sanam Hafeez is the founder of Comprehend the Mind in New York City She is a pioneer in neuropsychological assessments, reshaping its clinical model and best practices. Dr. Hafeez received her doctorate from Hofstra University and completed her post-doctoral work in neurodevelopmental psychology at Coney Island Hospital in Brooklyn, NY. Dr. Hafeez is a New York State licensed psychologist and a New York State certified school psychologist and is an expert in trauma, learning problems, ADHD and autism.

Pregnancy brain is a term used to describe changes in memory, focus, and attention that can happen during pregnancy. It is caused by hormonal shifts, changes in sleep, and the brain preparing for the future task of caring for a baby. Per the expert, some telltale signs include forgetting simple things (appointments, for example), misplacing items, or struggling to concentrate on tasks and follow conversations. Generally speaking, “feeling mentally slower or more distracted than usual is common,” says Dr. Hafeez, adding that “some also notice mood changes, like increased irritability or frustration, along with forgetfulness.”

Pregnancy is no picnic, and a lot of physiological changes take place during the process. These physical changes have a direct effect on the brain. Why, you ask? Well, we touched on this already, but the expert emphasizes that rising levels of estrogen and progesterone can influence memory and focus. Furthermore, “the brain reorganizes itself to prepare for caring for a baby, which can temporarily make some tasks harder,” explains Dr. Hafeez. Additionally, “sleep changes and fatigue during pregnancy can make it more difficult to concentrate, as can stress and worry about the pregnancy or the future.”

According to Dr. Hafeez, pregnancy brain can start as early as the first trimester when hormone levels begin to rise, and often continues through the second and third trimesters, though the intensity can vary. As for when you can expect it to end? Well, the jury is out on that one. “For many people, it gradually improves after giving birth, but some notice lingering effects for a few months while adjusting to life with a newborn,” says Dr. Hafeez.

Indeed, research from a 2021 study published in Brain Sci. shows that gray matter in the brain is actually reduced during pregnancy and only partially bounces back postpartum. In other words, don’t be surprised if your “pregnancy brain” persists after birth. Some of the findings within the study even suggest “the possibility that pregnancy-induced brain changes are permanent.”

So you’ve learned that pregnancy brain might have a longer lifespan than the name suggests, but don’t despair. The expert has some handy tips that will help you adapt and effectively navigate the fog.

• Keep a planner

Writing down appointments, to-do lists, and reminders can help reduce forgetfulness. That said, a planner is only an aid if you actually take the time to check it daily. Do this, and the two habits together will “make it easier to stay organized and feel in control,” says Dr. Hafeez.

• Get enough rest

It's a tall order when you’re also caring for a newborn, but try to sleep as much as you can, when you can, since being tired can make memory issues worse: “Taking short naps during the day can give your mind a break. Rest helps your brain work more clearly and stay focused.”

• Stay physically active

Per the expert, light exercise, like walking or stretching, can improve blood flow to the brain, which helps keep your mind alert and supports overall health. Bonus: regular activity can also boost energy and reduce stress.

The expert tells me that most forgetfulness and absent-mindedness during pregnancy is normal and not dangerous, unless it becomes severe and starts to seriously interfere with daily life. Also, she cautions that, “sudden confusion or trouble recognizing familiar people are warning signs that need immediate attention [as are] persistent headaches, vision changes, or unusual mood swings. Bottom line: Pregnancy brain is very much a thing, but if you’re starting to feel like something else is going on, it’s very important to talk to a doctor who can rule out other medical conditions that can affect cognition and determine if further testing is needed.