Experts Reveal Exact Bedtime That Could Prevent Nighttime Insomnia
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Going to bed at a certain time could help ensure a restful sleep.
In a TikTok video, Ontario-based naturopathic doctor Kara Petrunick (@doctorkara.nd) shared the theory of the “second wind” that occurs between 11 p.m. and 1 a.m.
“If you go to bed between 11 p.m. and 1 a.m., you’re not doing your hormones any favors,” she said.
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“At night, cortisol should be at its lowest level, because you need to allow melatonin to be at its highest level to achieve deep, restful sleep. Cortisol and melatonin act opposite each other.”
Staying up after 11 p.m. causes an additional increase in cortisol, which suppresses the release of melatonin, according to Petrunick.
“This spike will also cause a hypoglycemic attack in the middle of the night, forcing you to wake up a few hours later,” he said. “Therefore, the optimal time to go to bed is 10:30, to avoid the second peak.” He also recommends waking up around 6:30 am.
Dr. William Lu, medical director of Dreem Health in California, confirmed that the second wind phenomenon is “real.”
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“The ‘second wind’ occurs when the body’s circadian rhythm and homeostatic sleep pressure are out of sync,” he told News Digital.
“Even if you feel tired earlier in the evening, your body may become temporarily alert due to a natural increase in cortisol and core body temperature, often a few hours before your usual bedtime.”
The “second wind” occurs when the body’s circadian rhythm and homeostatic sleep pressure “are out of sync,” one doctor said. (iStock)
This is most noticeable in people who stay up late or have irregular sleep schedules, Lu said.
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According to both experts, maintaining a consistent sleep schedule can help prevent this second burst of energy and encourage a better night’s sleep.
Lu suggests 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 nighttime stimulants like caffeine, large meals, and intense exercise too close to bedtime.
One sleep expert recommended avoiding nighttime stimulants like caffeine, large meals, and intense exercise too close to bedtime. (iStock)
Keeping lights dim and limiting screen time can help induce drowsiness, as light exposure suppresses melatonin and can “shift the internal clock later,” according to Lu.
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Engaging in a relaxation routine and calming activities such as reading, meditating, or light stretching an hour to 90 minutes before bed can also help signal to the body that it’s time to sleep.
Avoid light exposure before bed to induce melatonin production, experts recommend. (iStock)
A consistent, well-timed bedtime is key to avoiding respite and achieving restful sleep, which should align with your natural circadian rhythm, Lu said.
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“The best time to go to bed to avoid a second wind is one that coincides with the body’s rise in melatonin, which promotes a faster onset of sleep,” he said.
“This prevents peak nighttime alertness… and promotes deep, restful sleep in the first half of the night.” [which is] critical for cardiovascular, metabolic and cognitive health.
Angelica Stabile is a lifestyle reporter for News Digital.