Understanding Sleep: The Importance of Timing

Getting to bed at a regular time might actually improve your sleep quality. In a TikTok video, Canadian naturopathic doctor Kara Petrunik discussed a concept known as the “second wind,” which typically occurs between 11 p.m. and 1 a.m.

According to her, sleeping during this time can negatively affect your hormones. She explains that cortisol, the stress hormone, should be at its lowest in the evening, allowing melatonin, the sleep hormone, to rise. These two hormones essentially oppose each other.

Staying awake past 11 p.m. can lead to increased cortisol levels, which in turn suppresses melatonin production. Petrunik warns that this spike in cortisol can cause a drop in blood sugar later on, which might wake you up in the middle of the night. To sidestep this issue, she recommends going to bed by around 10:30 p.m. and aiming to wake up around 6:30 a.m.

Dr. William Lu, the medical director at Dream Health in California, agrees that the phenomenon of a “second wind” is indeed real. He elaborates that this happens when our internal clock, or circadian rhythm, gets out of sync with our sleep needs.

Even if you feel tired earlier in the evening, your body may get a boost of alertness due to natural increases in cortisol and core body temperature before your usual bedtime.

Both experts emphasize that maintaining a consistent sleep routine can be beneficial. Dr. Lu suggests going to sleep and waking up at the same time every day, even on weekends, to help regulate your internal clock.

Moreover, sleep experts advise steering clear of late-night stimulants—like caffeine, heavy meals, or intense workouts—close to bedtime. They also mention that dimming lights and cutting down on screen time can promote drowsiness, as exposure to bright light can delay melatonin release.

Engaging in relaxing activities such as reading or light stretching about an hour to 90 minutes before sleep can signal to your body that it’s time to wind down.

In the end, sticking to a proper bedtime and aligning with your natural rhythms can significantly enhance the quality of your sleep. Dr. Lu points out that the ideal time for sleep corresponds with periods when melatonin increases, helping you fall asleep faster and enjoy deeper, restorative sleep. This deeper sleep is crucial for overall health, including cardiovascular, metabolic, and cognitive functions.