After a long day, you’d expect to feel exhausted by bedtime. But sometimes, the opposite happens: Instead of winding down, you get a sudden burst of energy, making sleep feel frustratingly out of reach.
Part of the answer comes down to circadian rhythms hypothalamus “wake maintenance zone”
This happens because the body’s wakefulness signals remain relatively high, while sleep-promoting signals, such as the sleep-promoting hormone melatonin haven’t fully kicked in yet, Roxanne Prichard
From an evolutionary perspective, this burst of energy may have helped our ancestors complete essential tasks, “like making an evening meal and making sure there’s a safe place to sleep,” Prichard explained.
Related: What happens in your brain while you sleep?
Typically, the wake maintenance zone lasts for a few hours, but its exact length varies from person to person, Prichard said. For night owls, this wake maintenance zone can be longer than those of “morning larks,” who may experience a shorter second wind and find it comparatively easier to fall asleep early.
Although a pre-bedtime energy surge is part of a normal circadian rhythm, mental health and lifestyle factors can make it more pronounced.
“Anxiety late-night work, social media use, or engaging in stimulating activities can trigger the release of stress hormones like cortisol and epinephrine, increasing alertness,” Dr. Chris Allen
Being on screens before bed can further disrupt sleep by delaying drowsiness. Research suggests
Another common culprit behind pre-bedtime energy surges is “revenge bedtime procrastination” — in her master’s thesis
For those experiencing a second wind, Prichard suggested embracing the burst of energy rather than resisting it. Anecdotally, “getting things done might actually help sleep later in the evening with the stress reduction that comes with light to moderate exercise
However, she advised keeping lighting minimal during these activities. Two small studies published in 2012 2019 argue
Alternatively, to minimize your second wind rather than riding it out, there are several strategies you can try:
First, stick to a consistent sleep schedule. “Going to bed and waking up at the same time daily helps regulate the body’s internal clock and reduces second-wind episodes,” Allen said. This is also backed up by research
Creating a relaxing pre-bedtime routine can also help signal to the brain that it’s time to wind down; that’s because the bodies’ sleep-wake cycle is not only directed by light exposure but also by external, behavioral cues.
If pre-bedtime energy bursts consistently interfere with your sleep, though, it may be worth consulting a sleep specialist to rule out sleep disorders, Prichard recommended. In some cases, doctors may recommend patients to seek out therapy aimed at easing insomnia
This article is for informational purposes only and is not meant to offer medical advice.
