Brain fog can make it hard to recall words, concentrate, or complete everyday tasks. Even after spending enough time in bed, you might feel exhausted. Your eyes might feel dry, burn, or have trouble shifting focus.
What causes brain fog? Poor or broken sleep is one common cause. Sleep problems can affect your energy, memory, attention, and eye comfort. They can leave you feeling mentally cloudy and physically drained during the day.
Sleep problems are not the only possible explanation for tired eyes and brain fog. Diabetes, anemia, thyroid disorders, medications, nutritional deficiencies, and other health conditions can cause similar symptoms. In this article, we talk about symptoms of brain fog, poor sleep, and why tired eyes and brain fog often occur together. We also point out how excessive screen time can lead to brain fog. And we offer practical tips: eye exercises, easy lifestyle changes, nutritional support, and when to call a doctor.
What Does Brain Fog Feel Like?
“Brain fog” is not a medical diagnosis. It is a common way to describe changes in how clearly you think.
Brain fog may include:
- Trouble concentrating
- Forgetfulness
- Slower thinking
- Losing your train of thought
- Trouble finding the right word
- Feeling mentally cloudy
- Difficulty starting or finishing a task
Fatigue drains your physical or mental energy, while brain fog makes it harder to think clearly, focus, and remember information. The two problems often occur together, although you can experience either one by itself.
Researchers have found that people use the term “brain fog” to describe several types of mental difficulty. These often include problems with concentration, word finding, memory, and mental speed. 1
How Poor Sleep Can Cause Brain Fog
Your brain does important work while you sleep. Sleep supports attention, learning, memory, mood, and clear thinking. Even one poor night can make it harder to focus. Ongoing sleep loss can affect attention and working memory, which is the ability to hold and use information for a short time. 2
Poor sleep does not always mean that you stayed up too late. Your sleep may be disrupted by:
- Pain
- Stress or worry
- Insomnia
- Certain medications
- An uncomfortable bedroom
- Getting up often to use the bathroom
- An irregular sleep schedule
- Sleep apnea or another sleep disorder
You may spend eight hours in bed but still get very little deep, restful sleep. The result can be daytime fatigue, brain fog, irritability, and slower reactions. 3
Could Sleep Apnea Cause Fatigue and Brain Fog?
Sleep apnea causes breathing to stop and restart many times during sleep. These pauses may reduce oxygen and repeatedly pull you out of deeper sleep. You may not remember waking up.
Possible signs include:
- Loud snoring
- Gasping or choking during sleep
- Morning headaches
- Dry mouth upon waking
- Daytime sleepiness
- Poor concentration
- Irritability
- Waking often during the night
- Getting up several times to urinate
A person can live with sleep apnea for years without realizing that nighttime breathing is being interrupted. Often, a spouse or other household member first hears the loud snoring, gasping, or quiet pauses between breaths. If this pattern sounds familiar, ask your healthcare provider whether a sleep study would be appropriate.4
Why Brain Fog and Tired Eyes Can Occur Together
Poor sleep can affect the surface of your eyes and the thin layer of tears that protects them. Research has found a connection between sleep problems and dry eye. Short sleep, broken sleep, sleep apnea, and changes in the body’s daily rhythm may all play a role. 5
Dry eye can cause:
- Burning or stinging
- Redness
- Itching
- A gritty or sandy feeling
- Light sensitivity
- Watery eyes
- Heavy-feeling eyelids
- Temporary blurry vision
These problems do not mean that fatigue has made all of your eye muscles weak. Dry eye, stress, prolonged close work, reduced blinking, and poor sleep can all affect how your eyes feel and function.
Computer Work Can Worsen Brain Fog and Eye Fatigue
Most people reading this article are probably looking at a computer, tablet, or phone. Screens can add another layer of eye fatigue.
People often blink less frequently and less completely while looking at a screen. This allows tears to evaporate more quickly. Hours of close work can also contribute to dry eyes, headaches, neck pain, temporary blur, and difficulty shifting focus. 6
Try these changes:
- Instead of leaning toward the screen, increase the font size
- Place your computer monitor about an arm’s length away.
- The top of the monitor should be at or slightly below eye level.
- Reduce glare on the screen by altering the lighting, windows, and monitor.
- Keep the screen clean.
- Blink slowly and completely several times.
- Relax your jaw, neck, forehead, and shoulders.
- Take regular breaks from close work.
Do Not Work in a Pool of Darkness
A computer, tablet, television, or book should not be the only bright object in a dark room. The big difference between a bright screen and a dark room may add to glare, headaches, and eye fatigue.
Use soft ambient light while reading or working on a computer. Ambient light is the general light in the room. Position lamps so that light does not shine directly into your eyes or reflect off the screen.
Two Eye Exercises for Computer Eye Fatigue
Dr. Marc Grossman recommends eye exercises as part of a healthy daily vision routine. These exercises can give you a break from close work. They may also support focusing, coordination, and visual comfort.
Eye Exercise 1: Near-and-Far Focus
- Hold one finger about 10 inches from your face.
- Look at your finger for about 10 seconds.
- Shift your eyes to an object across the room or outside a window.
- Look at the distant object for about 10 seconds.
- Shift between the near and far objects five or six times.
- Do not strain to make either object clear.
This exercise practices changing your focus between near and far distances. It also gives your eyes a break from holding the same close focus for a long time.
Watch Natural Eye Care’s video, “Improve Near & Far Focus with Daniel Orlansky”.
Eye Exercise 2: Palming
- Rub your hands together until your palms feel warm.
- Close your eyes.
- Cup your palms gently over your closed eyes.
- Do not press on your eyeballs.
- Breathe slowly and relax for 30 to 60 seconds.
Palming blocks light and gives your eyes a short rest. It may also help you notice and release tension around your eyes, forehead, jaw, and shoulders.
Watch Dr. Marc Grossman demonstrate “Computer Eye Strain Eye Exercises”.
You can find more exercises in Dr. Grossman’s free eye exercise ebook.
Eye exercises can be especially helpful for certain focusing and eye-coordination problems. For example, convergence insufficiency affects how well the eyes turn inward and work together during close tasks. It can cause sore eyes, headaches, blurry or double vision, and trouble concentrating. This condition can be treated with exercises, often under the guidance of an eye care professional. 7
Eye exercises do not replace an eye examination or treatment for eye disease. Stop an exercise if it causes pain, dizziness, nausea, or lasting double vision.
Use the 20-20-20 Rule to Reduce Eye Fatigue
Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This is known as the 20-20-20 rule.
A small study found that reminders to follow this rule reduced symptoms of digital eye strain and dry eye. The study did not find major changes in all eye measurements, so the rule is best viewed as a comfort strategy rather than a treatment for eye disease. 8
Make the 20-20-20 Rule Easier With a Mirror
If your computer faces a wall, install a mirror just above or beside the monitor. The mirror lets you look at the room behind you and creates a longer view. It also reminds you to lift your eyes away from the screen.
During the break:
- Look around the reflected room.
- Blink slowly and completely.
- Drop your shoulders.
- Unclench your jaw.
- Take several slow breaths.
- Stand or stretch when possible.
Do not use your phone during the break. That only replaces one close screen with another.
Daily Steps That May Help Brain Fog and Fatigue
You do not need to change your entire life at once. Start with one or two steps:
- Keep a regular bedtime and waking time.
- Get daylight soon after waking.
- Eat balanced meals at regular times.
- Drink enough water.
- Limit caffeine later in the day.
- Move your body in a way that is safe for you.
- Take breaks during long periods of computer work.
- Reduce bright screens before bedtime.
- Ask whether any of your medications affect sleep or energy.
- Talk with your healthcare provider about snoring or possible sleep apnea.
People with chronic illness may not be able to exercise more, sleep perfectly, or follow a strict daily schedule. Work within your limits. Small changes still count.
When Brain Fog and Fatigue Need Medical Attention
Persistent fatigue and brain fog can have many causes. These include anemia, thyroid disorders, diabetes, vitamin B12 or folate deficiency, medication effects, depression, autoimmune disease, infection, kidney or liver problems, and other chronic conditions.
A healthcare provider may review your symptoms, sleep, medications, diet, emotional health, and activity level. Blood tests or other tests may be needed based on your history. 9
What Causes Brain Fog? How Poor Sleep Affects Your Brain and Eyes
Brain fog can make it hard to concentrate, remember words, or complete everyday tasks. You may also feel exhausted even after spending enough time in bed. Your eyes may burn, feel dry, or have trouble shifting focus.
What causes brain fog? Poor or broken sleep is one common cause. Sleep problems can affect your energy, memory, attention, and eye comfort. They can leave you feeling mentally cloudy and physically drained during the day.
Brain fog and tired eyes often occur together, but poor sleep is not the only possible explanation. Anemia, thyroid disorders, diabetes, nutritional deficiencies, medications, and other health conditions can cause similar symptoms. Understanding the possible causes is the first step toward feeling and functioning better.
What Does Brain Fog Feel Like?
“Brain fog” is not a medical diagnosis. It is a common way to describe changes in how clearly you think.
Brain fog may include:
- Trouble concentrating
- Forgetfulness
- Slower thinking
- Losing your train of thought
- Trouble finding the right word
- Feeling mentally cloudy
- Difficulty starting or finishing a task
Fatigue and brain fog are related, but they are not the same. Fatigue is a lack of physical or mental energy. Brain fog affects thinking, memory, and attention. You may experience one or both.
Researchers have found that people use the term “brain fog” to describe several types of mental difficulty. These often include problems with concentration, word finding, memory, and mental speed. 1
How Poor Sleep Can Cause Brain Fog
Your brain does important work while you sleep. Sleep supports attention, learning, memory, mood, and clear thinking. Even one poor night can make it harder to focus. Ongoing sleep loss can affect attention and working memory, which is the ability to hold and use information for a short time. 2
Poor sleep does not always mean that you stayed up too late. Your sleep may be disrupted by:
- Pain
- Stress or worry
- Insomnia
- Certain medications
- An uncomfortable bedroom
- Getting up often to use the bathroom
- An irregular sleep schedule
- Sleep apnea or another sleep disorder
You may spend eight hours in bed but still get very little deep, restful sleep. The result can be daytime fatigue, brain fog, irritability, and slower reactions. 12
Could Sleep Apnea Cause Fatigue and Brain Fog?
Sleep apnea causes breathing to stop and restart many times during sleep. These pauses may reduce oxygen and repeatedly pull you out of deeper sleep. You may not remember waking up.
Possible signs include:
- Loud snoring
- Gasping or choking during sleep
- Morning headaches
- Dry mouth upon waking
- Daytime sleepiness
- Poor concentration
- Irritability
- Waking often during the night
- Getting up several times to urinate
Sleep apnea is common, but many people do not know that they have it. A family member may notice the snoring or pauses in breathing first. If you have these symptoms, talk with your healthcare provider. A sleep study can help determine whether sleep apnea is involved. 13
Why Brain Fog and Tired Eyes Can Occur Together
Poor sleep can affect the surface of your eyes and the thin layer of tears that protects them. Research has found a connection between sleep problems and dry eye. Short sleep, broken sleep, sleep apnea, and changes in the body’s daily rhythm may all play a role. 5
Dry eye can cause:
- Burning or stinging
- Redness
- Itching
- A gritty or sandy feeling
- Light sensitivity
- Watery eyes
- Heavy-feeling eyelids
- Temporary blurry vision
These problems do not mean that fatigue has made all of your eye muscles weak. Dry eye, stress, prolonged close work, reduced blinking, and poor sleep can all affect how your eyes feel and function.
Computer Work Can Worsen Brain Fog and Eye Fatigue
Most people reading this article are probably looking at a computer, tablet, or phone. Screens can add another layer of eye fatigue.
People often blink less frequently and less completely while looking at a screen. This allows tears to evaporate more quickly. Hours of close work can also contribute to dry eyes, headaches, neck pain, temporary blur, and difficulty shifting focus. 6
Try these changes:
- Make small print larger instead of leaning toward the screen.
- Keep your monitor about an arm’s length away.
- Place the top of the monitor at or slightly below eye level.
- Clean the screen and reduce glare.
- Blink slowly and completely several times.
- Relax your jaw, neck, forehead, and shoulders.
- Take regular breaks from close work.
Do Not Work in a Pool of Darkness
A computer, tablet, television, or book should not be the only bright object in a dark room. The strong difference between a bright screen and a dark room may add to glare, headaches, and eye fatigue.
Use soft ambient light while reading or working on a computer. Ambient light is the general light in the room. Position lamps so that light does not shine directly into your eyes or reflect off the screen.
Two Eye Exercises for Computer Eye Fatigue
Dr. Marc Grossman recommends eye exercises as part of a healthy daily vision routine. These exercises can give you a break from close work. They may also support focusing, coordination, and visual comfort.
Eye Exercise 1: Near-and-Far Focus
- Hold one finger about 10 inches from your face.
- Look at your finger for about 10 seconds.
- Shift your eyes to an object across the room or outside a window.
- Look at the distant object for about 10 seconds.
- Shift between the near and far objects five or six times.
- Do not strain to make either object clear.
This exercise helps you practice shifting your focus between near and far distances. It also gives your eyes a break from holding the same close focus for a long time.
Watch Natural Eye Care’s video, “Improve Near & Far Focus with Daniel Orlansky”: https://www.youtube.com/watch?v=DTopAJ7iwMg
Eye Exercise 2: Palming
- Rub your hands together until your palms feel warm.
- Close your eyes.
- Cup your palms gently over your closed eyes.
- Do not press on your eyeballs.
- Breathe slowly and relax for 30 to 60 seconds.
Palming blocks light and gives your eyes a short rest. It may also help you notice and release tension around your eyes, forehead, jaw, and shoulders.
Watch Dr. Marc Grossman demonstrate “Computer Eye Strain Eye Exercises”: https://www.youtube.com/watch?v=W10j2fL0hy0
You can find more exercises in Dr. Grossman’s free eye exercise ebook.
Eye exercises can be especially helpful for certain focusing and eye-coordination problems. For example, convergence insufficiency affects how well the eyes turn inward and work together during close tasks. It can cause sore eyes, headaches, blurry or double vision, and trouble concentrating. This condition can be treated with exercises, often under the guidance of an eye care professional. 16
Eye exercises do not replace an eye examination or treatment for eye disease. Stop an exercise if it causes pain, dizziness, nausea, or lasting double vision.
Use the 20-20-20 Rule to Reduce Eye Fatigue
Every 20 minutes, look at something about 20 feet away for at least 20 seconds. This is known as the 20-20-20 rule.
A small study found that reminders to follow this rule reduced symptoms of digital eye strain and dry eye. The study did not find major changes in all eye measurements, so the rule is best viewed as a comfort strategy rather than a treatment for eye disease. 8
Make the 20-20-20 Rule Easier With a Mirror
If your computer faces a wall, install a mirror just above or beside the monitor. The mirror lets you look at the room behind you and creates a longer view. It also reminds you to lift your eyes away from the screen.
During the break:
- Look around the reflected room.
- Blink slowly and completely.
- Drop your shoulders.
- Unclench your jaw.
- Take several slow breaths.
- Stand or stretch when possible.
Do not use your phone during the break. That only replaces one close screen with another.
Daily Steps That May Help Brain Fog and Fatigue
You do not need to change your entire life at once. Start with one or two steps:
- Keep a regular bedtime and waking time.
- Get daylight soon after waking.
- Stick to a meal schedule, and eat a balanced diet.
- Stay hydrated by drinking enough water.
- Late in the day, limit or avoid caffeine.
- Move your body in a way that is safe for you.
- During long periods of computer work, take plenty of regular breaks.
- Before bedtime, reduce the brightness of your screens. Better yet, read a book instead.
- Ask whether any of your medications affect sleep or energy.
- Talk with your healthcare provider about snoring or possible sleep apnea.
People with chronic illness may not be able to exercise more, sleep perfectly, or follow a strict daily schedule. Work within your limits. Small changes still count.
When Brain Fog and Fatigue Need Medical Attention
Other causes of persistent fatigue and brain fog can be anemia, thyroid disorders, diabetes, vitamin B12 or folate deficiency, medication effects, depression, autoimmune disease, infection, kidney or liver problems, and other chronic conditions.
A healthcare provider may review your symptoms, sleep, medications, diet, emotional health, and activity level. Blood tests or other tests may be needed based on your history. 9
Seek prompt medical care for symptoms such as:
- Sudden confusion
- New trouble speaking
- Weakness on one side of the body
- Fainting
- Chest pain
- Severe shortness of breath
- Sudden vision loss
- New double vision
- Severe eye pain
- Flashes, many new floaters, or a dark curtain in your vision
Supporting Your Energy, Brain, and Eyes
Sleep, balanced meals, movement, hydration, stress management, and healthy visual habits work together. Nutrients and supplements may also support normal energy production, brain function, circulation, and eye health.
However, supplements cannot identify the cause of unexplained fatigue or replace needed medical care. The following products provide several forms of broad nutritional, neurological, circulatory, and vision support.
Nutrient Support
Nutrients that help include: magnesium, Vitamin C, ashwagandha, holy basil. Rhodiola Rosea, Licorice Root, Siberian (or American) Ginseng (Eleuthero). For overall vision health, targeted essential nutrients include: lutein, zeaxanthin, mesozeaxanthin, astaxanthin, taurine, gingko biloba, bilberry, alpha lipoic acid, magnesium, Vitamins E and C, for example.
A Clearer View of Brain Fog and Fatigue
Feeling tired, foggy, and blurry-eyed does not always point to one simple cause. Poor sleep is a common link, but it is not the only possibility.
Better sleep habits, good lighting, computer breaks, gentle eye exercises, balanced nutrition, and proper medical care can all play a part. Pay attention to patterns. Notice when the symptoms occur, what makes them worse, and what helps.
Your fatigue and brain fog are not symptoms you must simply accept as part of getting older. Persistent symptoms deserve attention.
Suggested Supplements To Consider
Dr. Grossman’s Complete Eye Formula 2oz (oral spray)
Dr. Grossman’s Complete Eye (oral Spray)/Meso Plus Combo Package
MethylCare™ 120 vcaps – support myelin and neurological health with a combination of nutrients including Vitamin B12 1,000mcg.
Dr. Grossman’s Meso Plus Formula with Astaxanthin – 90 vcaps (3-month supply)
Advanced Eye & Vision Support Formula (whole food) 60 vcaps
Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply
ReVision Formula (wild-crafted herbal formula) 2 oz – based on classic Chinese medicine Liver tonic formula to help support healthy circulation and blood flow throughout the eyes and body.
Dr. Grossman’s Blood Vessel Control Formula 2oz – helps reduce the risk of unwanted blood vessel growth, supports healthy circulation, reduces inflammation, and more.
Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml) – helps support healthy circulation, and strengthens blood vessels and capillaries.
Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps – whole food, organic, GMO free multivitamin.
H2 Elite Molecular Hydrogen 60 tabs
NMN Wonderfeel Capsul 60 vegcaps – helps protect ganglion cells in the retina and optic nerves from damage, reduces inflammation, supports the immune system.
Supplement Packages
Energy and Eye Support Package 1 or Energy and Eye Support Package 2
Brain and Memory Support Package 1
Recommended Books
Natural Eye Care: Your Guide to Healthy Vision and Healing
Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s
- Jennings G, Monaghan A, Xue F, Duggan E, Romero-Ortuño R. Comprehensive Clinical Characterisation of Brain Fog in Adults Reporting Long COVID Symptoms. J Clin Med. 2022 Jun 15;11(12):3440. doi: 10.3390/jcm11123440. PMID: 35743516; PMCID: PMC9224578. ↩
- Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67. PMID: 19300585; PMCID: PMC2656292. ↩
- National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. National Institutes of Health. Updated June 15, 2022. Accessed August 26, 2026. ↩
- National Heart, Lung, and Blood Institute. Sleep Apnea: Symptoms. National Institutes of Health. Updated January 9, 2025. Accessed August 26, 2026. ↩
- Li A, Zhang X, Guo Y, Wang J, Hao Y, Gu Y, Jie Y. The Association Between Dry Eye and Sleep Disorders: The Evidence and Possible Mechanisms. Nat Sci Sleep. 2022 Dec 15;14:2203-2212. doi: 10.2147/NSS.S378751. eCollection 2022. PMID: 36545475; PMCID: PMC9762265. ↩
- Kaur K, Gurnani B, Nayak S, Deori N, Kaur S, Jethani J, Singh D, Agarkar S, Hussaindeen JR, Sukhija J, Mishra D. Digital Eye Strain-A Comprehensive Review. Ophthalmol Ther. 2022 Oct;11(5):1655-1680. doi: 10.1007/s40123-022-00540-9. Epub 2022 Jul 9. PMID: 35809192; PMCID: PMC9434525. ↩
- National Eye Institute. Convergence Insufficiency. National Institutes of Health. Updated December 4, 2024. Accessed August 26, 2026. ↩
- Talens-Estarelles C, Cerviño A, García-Lázaro S, Fogelton A, Sheppard A, Wolffsohn JS. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Cont Lens Anterior Eye. 2023 Apr;46(2):101744. doi: 10.1016/j.clae.2022.101744. Epub 2022 Aug 11. PMID: 35963776. ↩
- Latimer KM, Gunther A, Kopec M. Fatigue in adults: evaluation and management. Am Fam Physician. 2023 Jul;108(1):58-69. PMID: 37440739. ↩
- Jennings G, Monaghan A, Xue F, Duggan E, Romero-Ortuño R. Comprehensive Clinical Characterisation of Brain Fog in Adults Reporting Long COVID Symptoms. J Clin Med. 2022 Jun 15;11(12):3440. doi: 10.3390/jcm11123440. PMID: 35743516; PMCID: PMC9224578. ↩
- Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67. PMID: 19300585; PMCID: PMC2656292. ↩
- National Heart, Lung, and Blood Institute. How Sleep Affects Your Health. National Institutes of Health. Updated June 15, 2022. Accessed August 26, 2026. https://www.nhlbi.nih.gov/health/sleep-deprivation ↩
- National Heart, Lung, and Blood Institute. Sleep Apnea: Symptoms. National Institutes of Health. Updated January 9, 2025. Accessed August 26, 2026. https://www.nhlbi.nih.gov/health/sleep-apnea/symptoms ↩
- Li A, Zhang X, Guo Y, Wang J, Hao Y, Gu Y, Jie Y. The Association Between Dry Eye and Sleep Disorders: The Evidence and Possible Mechanisms. Nat Sci Sleep. 2022 Dec 15;14:2203-2212. doi: 10.2147/NSS.S378751. eCollection 2022. PMID: 36545475; PMCID: PMC9762265. ↩
- Kaur K, Gurnani B, Nayak S, Deori N, Kaur S, Jethani J, Singh D, Agarkar S, Hussaindeen JR, Sukhija J, Mishra D. Digital Eye Strain-A Comprehensive Review. Ophthalmol Ther. 2022 Oct;11(5):1655-1680. doi: 10.1007/s40123-022-00540-9. Epub 2022 Jul 9. PMID: 35809192; PMCID: PMC9434525. ↩
- National Eye Institute. Convergence Insufficiency. National Institutes of Health. Updated December 4, 2024. Accessed August 26, 2026. https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/convergence-insufficiency ↩
- Talens-Estarelles C, Cerviño A, García-Lázaro S, Fogelton A, Sheppard A, Wolffsohn JS. The effects of breaks on digital eye strain, dry eye and binocular vision: Testing the 20-20-20 rule. Cont Lens Anterior Eye. 2023 Apr;46(2):101744. doi: 10.1016/j.clae.2022.101744. Epub 2022 Aug 11. PMID: 35963776. ↩
- Latimer KM, Gunther A, Kopec M. Fatigue in adults: evaluation and management. Am Fam Physician. 2023 Jul;108(1):58-69. PMID: 37440739. ↩
