Sleep deprivation, stress, information overload and lifestyle changes may contribute to brain fog, a growing complaint among young people; Experts say persistent symptoms should be evaluated as they may signal an underlying medical conditionThere are days when your brain just seems to work a little more slowly. You walk into a room and forget why you went there, search for a contact on your phone but can't recall the person's name, hear a familiar song but can't remember who sings it, or recognize someone's face without being able to match it to a name. Sometimes you struggle to remember exactly what you did with friends a few days ago, or lose your train of thought in the middle of a sentence.Almost everyone experiences this from time to time. But in recent years, more and more young people say these moments are no longer isolated incidents. Instead, they describe a recurring feeling that something isn't quite right.GalleryThere are days when your brain just seems to work a little more slowly (Photo: Shutterstock)The phenomenon even has a name: brain fog. Although the term has become increasingly common in recent years, it is not an official medical diagnosis but rather a broad description of a range of cognitive symptoms.So what is really behind it? Is modern life to blame? And when is it something that will pass on its own, and when should you seek medical evaluation?"Brain fog is not an official medical term but a common name for a collection of cognitive symptoms such as difficulty concentrating, slowed thinking, forgetfulness and the feeling of having a 'foggy head,'" explains Prof. Moshe Bar, a brain researcher at Bar-Ilan University whose book Mindwandering was recently translated into Hebrew.Prof. Moshe BarPhoto: Yael Tzur"It is not a disease in itself but rather a manifestation of many possible conditions, ranging from sleep deprivation and burnout to various illnesses. In short, brain fog is a symptom, not a disease."According to Bar, the sensation itself is not new, but it has gained attention in recent years for good reason."I think it's a combination of two things. On the one hand, awareness has definitely increased, especially since COVID, so people now have a name for something they might previously have called 'fatigue' or 'difficulty concentrating.' On the other hand, our lifestyle has changed dramatically. We sleep less, are flooded with information, constantly switch between tasks, are exposed to endless notifications and experience more stress and burnout. All of these can impair cognitive function and create the feeling of brain fog."Awareness has definitely increased, especially since COVID (Photo: shutterstock)He says the key question is not whether more people are experiencing brain fog but why more people are developing these symptoms."Since brain fog is not a disease but a general term for a collection of symptoms, the important question is what it is about our lifestyle that contributes to it."According to Bar, the causes with the strongest scientific evidence are often the ones people tend to underestimate."Sleep deprivation, chronic stress, anxiety and depression consistently impair concentration, working memory and processing speed. Infectious diseases, especially COVID in some people, can also cause cognitive difficulties that persist even after recovery."He also points to changes in everyday habits."Prolonged sitting, limited physical activity, information overload, frequent task-switching and intensive use of digital tools have all become much more common. For some of these factors, there is already solid evidence that they impair attention and cognitive performance, even if their direct connection to brain fog is still being studied."Dr. Polina Spector, a neurologist and head of the neurocognitive service at Carmel Medical Center, part of Clalit Health Services, says she has seen more patients with similar complaints since the COVID pandemic."There has been an increase in patients complaining about this since COVID, especially as part of long COVID, in which symptoms persist for weeks or months after recovery from the infection," she says.Dr. Polina SpectorPhoto: Courtesy"Many people continue to experience brain fog long after they recover. Of course, other neurological conditions such as multiple sclerosis can also cause brain fog, but after COVID there was a very clear spike."Many people blame smartphones, social media and nonstop notifications for declining concentration. But Bar believes the issue should be viewed from a slightly different angle."There are many studies showing that modern life affects our attention, but it's important to be precise: the problem isn't the screens themselves but how we use them."According to him, the human brain is not designed for true multitasking."When we're constantly jumping between messages, emails, social media and different tasks, we're really just switching from one task to another over and over again. Every switch comes with a cognitive cost. It reduces concentration, slows thinking and makes it harder to transfer information into long-term memory."'Every switch comes with a cognitive cost' (Photo: Shutterstock)Information overload also plays a major role, he says."We consume far more information today than ever before, but spend less time processing it. The brain doesn't just need to absorb information. It also needs time to organize it, connect it to existing knowledge and turn it into stable memories. I wouldn't say technology is destroying our memory. Rather, it creates an environment that makes it harder for the brain to do what it does best: learn and build meaningful memories."Although brain fog is usually temporary, there are cases in which it may signal an underlying medical problem."In most cases, brain fog is linked to sleep deprivation, periods of stress, a viral illness or burnout, and it improves once the underlying cause resolves," Bar says.The concern begins when symptoms do not improve."What warrants medical evaluation is when symptoms continue for weeks or months, become progressively worse or begin to significantly interfere with school, work or daily functioning."There are also situations that require immediate medical attention."A sudden onset of significant confusion, speech difficulties, weakness or numbness on one side of the body, vision problems, an unusually severe headache, loss of consciousness or seizures are all red flags that require urgent medical care."Bar stresses that "brain fog is a symptom, not a diagnosis.""If it is prolonged or unusual, the goal is not just to treat the feeling itself but to understand what's causing it. Sometimes it's a simple, treatable problem such as a sleep disorder, nutritional deficiency or medication side effect. More rarely, it may indicate a medical condition that requires a more thorough evaluation."Spector notes that attention disorders may also play a role."It often happens because of attention disorders. Technology amplifies attention problems, and there are many distractions. But it's something that needs to be investigated."Bar stresses that 'brain fog is a symptom, not a diagnosis' (Photo: shutterstock)Sometimes brain fog is simply the result of stress, overload or lack of sleep. In other cases, however, it may signal another medical condition that requires investigation."Most cases are not caused by a serious neurological disease," Bar says. "But it's important not to automatically assume it's just stress."Scientific research points to a wide range of conditions that may initially present as problems with concentration, memory or thinking."These include sleep disorders such as sleep apnea, thyroid disorders, nutritional deficiencies such as vitamin B12 or iron deficiency, side effects of certain medications, autoimmune diseases and persistent symptoms following infections, including COVID-19. Anxiety and depression, which many people think of as purely emotional conditions, can also present with cognitive difficulties."More rarely, he says, brain fog may be the first sign of neurological disease or another medical condition."So if the symptoms are new, persistent, worsening or accompanied by other signs, it's important to get checked and not settle for the explanation that 'it's just stress.' The message is twofold: there's no need to panic over every episode of poor concentration, but persistent symptoms or those that interfere with daily life shouldn't be ignored."One of the most intriguing questions is whether brain fog can be diagnosed objectively."This is one of the field's biggest challenges," Bar says. "There is currently no blood test, brain scan or single test that can say, 'You have brain fog.' Brain fog is not a medical diagnosis but a description of a subjective experience."That said, the cognitive functions patients complain about can be assessed (Photo: shutterstock)That said, the cognitive functions patients complain about can be assessed."There are tests that measure attention, working memory, processing speed and executive function, and sometimes they do reveal reduced performance. In other cases, people feel a significant decline even though their test results are relatively normal."Diagnosis therefore combines the patient's own account with a clinical evaluation and, when necessary, cognitive testing and medical assessment."It's important to remember that the subjective experience itself is meaningful. Even if we don't yet have a single measure of brain fog, the feeling may reflect real changes in function caused by sleep deprivation, stress, inflammation, illness or other factors. The challenge for researchers is to identify more accurate objective markers."If there is one clear message from both experts, it is that there is no miracle treatment for brain fog, but there are several habits that can help."The good news is that many of the factors contributing to brain fog are modifiable, and the most effective interventions are often the simplest," Bar says.The strongest scientific evidence supports getting quality sleep, exercising regularly, reducing stress, maintaining a balanced diet and treating any underlying medical condition."Reducing frequent task-switching, setting aside periods for distraction-free work and allowing time for recovery and rest can also improve concentration and cognitive performance."He adds another recommendation that he believes does not receive enough attention."The brain needs not only rest but also challenges. Learning a new skill, gradually increasing the difficulty of physical activity, solving complex problems or even making small changes to your routine all stimulate the brain in ways that may help maintain cognitive sharpness over time."'Setting aside periods for distraction-free work and allowing time for recovery and rest can also improve concentration and cognitive performance' (Photo: Shutterstock)At the same time, he warns against online promises."You can find endless claims about 'brain cleansing,' miracle supplements, extreme diets or methods that promise to improve memory within days. Most of these recommendations lack solid scientific evidence. If something sounds too good to be true, it usually is. There are no shortcuts to brain health. Daily habits are what make the difference."Spector agrees that there is currently no proven treatment for brain fog, so management focuses primarily on lifestyle changes."The recommendations are to maintain healthy sleep habits and good sleep hygiene, and to engage in moderate physical activity. It doesn't have to be intense. Aerobic exercise, yoga, Pilates or strengthening exercises can all be very helpful."When symptoms interfere with daily functioning, she says cognitive occupational therapy may also help."Memory exercises and organizing your daily routine can benefit people who are really struggling to function."She notes that some patients have also tried medications, though they are not effective for everyone."Some patients have received medications used to treat attention disorders, and they helped some people a little, but not everyone. There are also wakefulness-promoting medications such as modafinil, which are prescribed in certain cases for shift workers who struggle to stay alert, after long flights and for people with multiple sclerosis who experience fatigue and excessive sleepiness."Bar concludes with three simple recommendations:"The first is to improve your sleep. You can't make up for chronic sleep deprivation with coffee or willpower. The second is to keep moving, but also keep progressing by challenging yourself, learning new things and gradually increasing the level of difficulty. And the third is to protect your attention. We live in a world that's constantly competing for our attention. If we're checking our phones every few minutes, jumping between tasks and exposing ourselves to endless notifications, we're making it harder for the brain to concentrate and learn. That's why it's worth setting aside time every day for work or learning without distractions. It's not easy, speaking from experience."