Going to bed past this hour can trigger disrupted sleep, experts say

Going to mattress at a sure time can contribute to an excellent evening’s sleep.

In a TikTok video, Ontario-based naturopathic physician Kara Petrunick (@doctorkara.nd) shared the “second wind” idea that happens between 11 p.m. and 1 a.m.

“In the event you go to mattress between 11 p.m. and 1 a.m., you are doing all your hormones a disservice,” she stated.

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“Within the night, cortisol must be at its absolute lowest as a result of it wants melatonin to be at its highest to place you right into a deep, restorative sleep. Cortisol and melatonin work reverse one another.”

In accordance with Petrunick, staying up after 11 p.m. causes an additional peak in cortisol, which suppresses the discharge of melatonin.

“This spike may even trigger an assault of hypoglycemia in the course of the evening, forcing you to get up a number of hours later,” she stated. “So the optimum time to go to mattress is 10:30 a.m., to keep away from a second peak.” She additionally recommends waking up round 6:30 am

Dr. William Lu, medical director of Dreem Well being in California, confirmed that the second wind phenomenon is “actual.”

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“The ‘second wind’ occurs when your physique’s circadian rhythm and homeostatic sleep strain are out of sync,” he instructed Fox Information Digital.

“Even when you really feel drained earlier within the night, your physique might turn out to be quickly alert resulting from a pure enhance in cortisol and core physique temperature, typically a number of hours earlier than your regular bedtime.”

The “second wind” happens when the physique’s circadian rhythm and homeostatic sleep strain are “out of sync,” a health care provider stated. (iStock)

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That is extra noticeable in individuals who keep up late or have an irregular sleep schedule, Lu stated.

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In accordance with each consultants, conserving a constant sleep schedule can assist forestall this second burst of vitality and promote higher sleep.

Lu suggests going to mattress and waking up on the similar time on daily basis, even on weekends, to “align your circadian rhythm.”

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The sleep professional additionally recommends avoiding late-night stimulants like caffeine, heavy meals, and intense train proper earlier than mattress.

A sleep professional advisable avoiding late-night stimulants like caffeine, heavy meals and intense train proper earlier than mattress. (iStock)

Dimming the lights and limiting display screen time may cause drowsiness as a result of mild publicity suppresses melatonin and “can shift your inner clock later,” Lu stated.

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Practising a leisure routine and calming actions equivalent to studying, meditating, or mild stretching about an hour to 90 minutes earlier than bedtime can even assist sign the physique that it is time for sleep.

Keep away from mild publicity earlier than mattress to spice up melatonin manufacturing, consultants advise. (iStock)

A constant, well-timed bedtime is essential to avoiding second winds and getting restorative sleep, which ought to align along with your pure circadian rhythm, Lu suggested.

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“The perfect time to go to mattress to keep away from the second wind is one which matches your physique’s melatonin peak, selling sooner sleep,” he stated.

“This avoids the height in late evening alertness… and helps restorative deep sleep within the first half of the evening, [which is] essential for cardiovascular, metabolic and cognitive well being.”