Why You Get a Second Wind Before Bed

Ever feel wide awake at night? Discover why your energy spikes before sleep and how to manage this natural phenomenon.

Why You Get a Second Wind Before Bedtime

The science behind that unexpected energy boost—and how to manage it.

You’ve spent the entire day juggling work, errands, and obligations. Logically, bedtime should bring relief. Yet just as your head hits the pillow, you feel wired, not weary. That sudden surge of alertness—commonly called a “second wind”—can be perplexing, especially when you’ve been counting down to rest.

So, what’s going on?

The Circadian Rhythm’s Hidden Twist

At the heart of this energy burst lies your body’s internal clock—your circadian rhythm. This 24-hour cycle, orchestrated by the brain’s hypothalamus, influences when you feel drowsy or alert. While it’s designed to lull you to sleep after dark, it includes a curious detour known as the “wake maintenance zone.”

This window typically appears in the early evening, often just before bedtime, when alertness peaks instead of declining. “It’s a natural phenomenon,” explains Dr. Roxanne Prichard, a neuroscience-trained psychology professor at the University of St. Thomas. “Your body’s sleep-inducing signals haven’t fully activated, but wakefulness hormones remain active.”

Evolution may offer clues to this energy spike. Our ancestors likely relied on this final burst of energy to cook, secure shelter, or ensure safety before nightfall. Even today, this biological rhythm persists—even if we no longer need to gather firewood after dinner.

Night Owls vs. Early Birds

Not everyone experiences this second wind the same way. For those naturally inclined to stay up late—often called “night owls”—this energy surge can be longer and more pronounced. Morning types, or “larks,” may only get a short-lived jolt before sleepiness sets in. It’s a reflection of personal chronotypes—genetically influenced preferences for waking and sleeping times.

This is why forcing yourself to sleep early may feel counterproductive. If your internal clock is set for a later wind-down, you might find yourself tossing and turning instead of dozing off.

Lifestyle Habits That Fuel the Fire

While your circadian rhythm plays the lead role, modern habits often act as accomplices.

Late-night work, scrolling through social media, or binge-watching TV can ramp up mental stimulation. “These activities increase cortisol and adrenaline, making it harder for the brain to shut down,” says Dr. Chris Allen, a board-certified sleep medicine physician. Blue light from screens further complicates things, delaying melatonin production and tricking your brain into believing it’s still daytime.

Then there’s revenge bedtime procrastination—a term coined in recent research to describe people who sacrifice sleep for personal time after a long, obligation-filled day. The result? Mental alertness lingers far past a healthy bedtime.

How to Navigate the Nighttime Surge

So, what can you do when that second wind strikes?

Ironically, embracing it might be more productive than fighting it. “Light tasks or moderate physical activity during this time can reduce stress and promote deeper sleep later,” suggests Dr. Prichard. That said, she recommends minimizing light exposure and choosing calming, non-stimulating activities.

Two small studies—one in 2012 and another in 2019—hint that red-toned lighting might help maintain melatonin levels and align internal clocks. Although more research is needed, switching from cool white light to warmer tones in the evening could be a helpful step.

Preventing the Surge Before It Starts

If you’d rather avoid the second wind altogether, consistency is your best ally. “A regular sleep schedule helps train your body to wind down naturally,” says Dr. Allen. That includes going to bed and waking up at the same time daily—even on weekends.

Incorporating a wind-down routine before bed—like reading, meditating, or taking a warm bath—can also signal to your brain that it’s time to rest. Avoiding screen time at least an hour before sleep is another proven tactic to improve sleep quality.

And if you find yourself consistently battling late-night energy and poor sleep, it might be time to consult a sleep specialist. Conditions like insomnia or delayed sleep phase syndrome could be at play and may require targeted treatment.

The Takeaway

That late-night energy boost might feel inconvenient, but it’s part of a natural rhythm that once served a purpose. Understanding your body’s patterns—and aligning your lifestyle to support them—can help you ride out the second wind without sacrificing rest.

By working with your biology instead of against it, you can finally make peace with your nights—and reclaim your sleep.

Disclaimer:
This article is for informational purposes only and is not intended as medical advice. Please consult a healthcare provider for personalized recommendations.

source : The Economic Times