Going to bed past this hour can trigger disrupted sleep, experts say
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Going to bed at a specific time can help ensure a great night’s sleep.
Ontario-based naturopathic doctor Kara Petrunick (@doctorkara.nd) shared her “second wind” theory, which occurs between 11pm and 1am, in a TikTok video
“If you go to bed between 23:00 and 01:00 at night, you damage your hormones,” he said.
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“Cortisol should be lowest in the evening because it needs to allow melatonin to be at its highest level to put you into a deep, restful sleep. Cortisol and melatonin work in opposition to each other.”
According to Petrunick, standing after 23:00 causes an additional increase in cortisol, suppressing the release of melatonin.
“This increase will also cause a hypoglycemia attack in the middle of the night, forcing you to wake up a few hours later,” he said. “So the best time to go to bed to avoid a second spike is 10:30.” He also recommends waking up around 6:30 a.m.
Dr. D., medical director of Dreem Health in California. William Lu confirmed that the second wind phenomenon is “real”.
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“The ‘second wind’ occurs when your body’s circadian rhythm and homeostatic sleep pressure are out of sync,” he told Fox News Digital.
“Even if you feel tired in the early evening, your body may become temporarily alert due to the natural increase in cortisol and body temperature, often several hours before your normal bedtime.”
A “second wind” occurs when the body’s circadian rhythm and homeostatic sleep pressure are “out of sync,” one doctor said. (iStock)
This is more noticeable in people who stay up late or have irregular sleep schedules, Lu said.
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Maintaining a consistent sleep schedule can help prevent that second burst of energy and ensure a better night’s sleep, according to both experts.
Lu recommends going to bed and waking up at the same time every day, even on weekends, to “align your circadian rhythm.”
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The sleep expert also recommends avoiding late-night stimulants such as caffeine, heavy meals, and intense exercise close to bedtime.
A sleep expert recommended avoiding late-night stimulants like caffeine, heavy meals, and intense exercise too close to bedtime. (iStock)
Since light exposure suppresses melatonin and can “subsequently alter your internal clock,” keeping the lights dim and limiting screen time can help induce sleepiness, according to Lu.
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Engaging in a relaxation routine and calming activities, such as reading, meditation, or gentle stretching, about an hour to 90 minutes before bed can also help signal the body that it’s time to sleep.
Experts recommend avoiding light exposure before bed to trigger melatonin production. (iStock)
Lu advised that a consistent and appropriately timed bedtime is key to avoiding second winds and getting restorative sleep, which should be in line with your natural circadian rhythm.
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“The best time to go to bed to avoid second wind is when your body is amenable to an increase in melatonin, which supports faster sleep onset,” he said.
“This prevents increased wakefulness late at night… and promotes restorative deep sleep in the first half of the night, [which is] It is critical for cardiovascular, metabolic and cognitive health.”
