About one in three people experience sleep problems over the course of their lives. There are those who struggle to fall asleep, those who wake up in the middle of the night, or those who just can’t “switch off” their mind.
Neurologist Dr. Baibing Chen, known on social media as Dr. Bing, shared a simple but effective method to help those who can’t stop thinking in the evening: the “hour rule.”
Because the brain doesn’t turn off
Dr Chen explains that when night comes, the prefrontal cortex – the part of the brain that filters thoughts – begins to slow down. At the same time, however, the default mode network is activated, a sort of “background processor” that reprocesses memories, thoughts and worries.
That’s why, as you try to fall asleep, you remember distant incidents, like an embarrassing conversation from years ago or something you could have said differently.
According to the neurologist, this phenomenon is more frequent in those who live with anxiety, perfectionism, trauma or chronic sleep deprivation, because the stress system remains active even at night, preventing the transition from the “fight or flight” state to the “rest and digest” state.
The “one hour rule” for better sleep
Dr. Bing’s main advice is simple:
“Avoid screens and bright lights at least an hour before going to sleep.”
Phones, computers and TVs keep the brain on alert and block the production of melatonin, the hormone that promotes sleep.
The Sleep Foundation also confirms that the blue light from devices can interfere with the body’s natural rhythms, increasing the feeling of alertness just when we should be relaxing.
@doctor.bing Do you always ruminate at night or have difficulty sleeping because of too many thoughts here might be the reason why and what you can do about it #brainhealth #TikTokEncyclopediaContest #neuroscience #sleep #neurology
♬ original sound – Dr. Bing, MD MPH
How to prepare for sleep
To respect the time rule and facilitate falling asleep, the neurologist suggests some practical strategies:
When to consult a doctor
It is recommended to contact a doctor if:
In summary, Dr. Bing’s “one hour rule” may seem like a small step, but applying it consistently can help the brain disconnect from thoughts, facilitating deeper, more restorative sleep.
