going to bed Doing it at a specific time may help you get a better night’s sleep.
In a TikTok video, Ontario-based naturopathic doctor Kara Petrunik (@doctorkara.nd) shared the theory of a “second wind,” which occurs between 11 p.m. and 1 a.m.
“Going to bed between 11pm and 1am has a negative impact on your hormones,” she says.
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“In the evening, cortisol should be at its lowest level, because cortisol is what makes melatonin at its highest level, which is what you need to feel good.” deep and restorative sleep. Cortisol and melatonin work in opposition to each other. ”
Staying awake after 11 p.m. causes cortisol to rise even more, Petrunik says, which suppresses melatonin release.
“This rapid rise in blood sugar can cause a hypoglycemic attack in the middle of the night, waking you up several hours later,” she says. “So to prevent a second spike, the best time to go to bed is 10:30.” She also recommends waking up around 6:30 a.m.
Dr. William Lu, medical director of Dream Health in California, acknowledged that the second wind phenomenon is “real.”
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“‘Second Wind’ occurs when the body’s circadian rhythm and homeostatic sleep pressure are out of sync,” he told Fox News Digital.
“Even if you feel tired early in the evening, your body may wake up temporarily for some reason. Natural increase in cortisol and core body temperature, often measured several hours before normal bedtime. ”
Lu says this is more pronounced in people who stay up late or have irregular sleep schedules.
Both experts say maintaining a consistent sleep schedule can help prevent a second burst of energy and promote a better night’s sleep.
Lu suggests going to bed and waking up at the same time every day, even on weekends, to “set your circadian rhythm.”
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Sleep experts say stimulants such as late-night caffeine, heavy meals, strenuous exercise It’s too close to bedtime.
According to Lu, dimming the lights and limiting screen time can induce drowsiness. This is because exposure to light can suppress melatonin and “delay your body clock.”
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Engaging in a relaxing routine or calming activity, such as reading, meditation, or light stretching, about an hour to 90 minutes before bedtime can also help signal to your body that it’s time for sleep.
Consistently going to bed at the right time is the key to avoiding cross-drafts and getting restorative sleep, Lu advised, and aligning with your natural circadian rhythm.
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“The best time to go to bed to avoid secondary winds is the time when melatonin increases in your body and helps you fall asleep faster,” he said.
“This avoids late-night spikes in alertness and supports restorative deep sleep in the first half of the night. [which is] Important for cardiovascular, metabolic, and cognitive health. ”
