Optimal Bedtime Revealed to Curb Late-Night Insomnia ‘Second Wind’
Recent research and expert insights have highlighted the importance of maintaining a specific bedtime window to avoid the disruptive ‘second wind’ phenomenon, which can lead to late-night insomnia. Sleep experts recommend going to bed between 10:30 p.m. and 6:30 a.m. to ensure a restorative night’s sleep and prevent the body from experiencing a sudden burst of alertness.
Naturopathic doctor Kara Petrunick, based in Ontario, has emphasized the hormonal implications of sleeping after 11 p.m. She explained that cortisol, a hormone associated with stress, should be at its lowest level in the evening to allow melatonin, the sleep hormone, to be at its peak. However, staying up after 11 p.m. can disrupt this balance, causing a cortisol spike that suppresses melatonin and leads to hypoglycemia—low blood sugar—midnight, resulting in fragmented sleep and waking up several hours later.
Dr. William Lu, medical director at Dreem Health in California, corroborated these findings, asserting that the ‘second wind’ is a real phenomenon. He explained that this occurs when the body’s circadian rhythm and sleep pressure are out of sync. Even if someone feels tired earlier in the evening, their body can temporarily become alert due to a natural surge in cortisol and core body temperature, often occurring a few hours before their usual bedtime. This is more pronounced in individuals with irregular sleep schedules or those who stay up late.
To combat this issue, both experts recommend establishing a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends. This consistency helps align the body’s circadian rhythm and prevent the second wind. Additionally, Lu advised avoiding late-night stimulants such as caffeine and heavy meals, as well as refraining from intense exercise close to bedtime.
Creating a calming environment before sleep is also crucial. Dimming lights and limiting screen time can help induce sleepiness, as exposure to light suppresses melatonin production and can shift the internal clock later. Engaging in wind-down activities such as reading, meditation, or light stretching an hour to 90 minutes before bed can signal the body that it is time to rest.
According to Lu, aligning bedtime with the body’s melatonin surge promotes faster sleep onset and supports restorative deep sleep in the first half of the night, which is essential for cardiovascular, metabolic, and cognitive health. The recommendation to avoid the ‘second wind’ underscores the significance of hormonal balance and circadian rhythm alignment for achieving quality sleep.