A neurologist has shared a simple one-hour rule to help people who struggle to 'shut off' their minds at night. Dr Baibing Chen, known online as Dr Bing, explained that overthinking at bedtime is often due to the brain's default mode network becoming active when the prefrontal cortex slows down.
Dr Chen said: 'At night time the prefrontal cortex, which filters your thoughts, starts to slow down but your default mode network, the brain's background processor, turns on and replaces your memories and your worries.' He noted that this can be worse for those with anxiety, perfectionism, trauma, or long-term sleep deprivation.
To combat this, Dr Chen advises avoiding screens and bright lights for an hour before bed. 'These things keep the alert system firing in your brain,' he said. The Sleep Foundation supports this, stating that screens suppress melatonin production and increase alertness.
The NHS recommends seeing a GP if insomnia persists. Simple changes like dimming lights and putting away devices can help signal to the brain that it is time to rest.
