Suddenly wide awake at bedtime? Here’s why your “second wind” hits just when you’re ready to rest

After a long day of work, chores, errands, and parenting, you can barely keep your eyes open. But instead of crashing into the soft bed you've been yearning for all day, you're hit with an unexpected burst of energy.

What gives? People may experience a "second wind" if they miss their typical sleep window, said Dr. William Lu, medical director of Dreem Health, an online sleep clinic.

What causes this bedtime energy surge?

Around bedtime, the brain emits neurotransmitters that tell the body it's time for sleep. But if a person stays up, the brain thinks the body needs to be awake and sends wake-promoting neurotransmitters. This can also happen when people are lying in bed scrolling on their phone.

If you're feeling anxious for any reason, Lu said stress hormones, like cortisol, can also trigger wake neurotransmitters and flush out the ones that help the body sleep.

Also read: Get the best sleep of your life tonight with these expert bedtime routine secrets

What to do if you get that “second wind”

When a "second wind" hits, staying in bed won't help.

The more you associate the bed with stress and sleeplessness, the harder it will be to fall asleep at bedtime. Instead, he suggests leaving the bed and restarting the bedtime routine with relaxing activities, such as reading a book or meditating.

Prevention is key

The best way to avoid a "second wind" during bedtime is to maintain a relaxing routine around your sleep window, Lu said, "consistency is key." He also recommends ditching phones and other screens before bed.

Also read: Understanding 3 AM wake-ups: What your body may be telling you

When to seek professional help

While some people may experience this "second wind" on occasion, others may be experiencing a sleep disorder, like insomnia or sleep apnea. Lu urges those who have consistent problems with the quality, timing, and amount of sleep to seek help from a sleep specialist.

Understanding why your body fights sleep when you're exhausted can help you develop better sleep habits. By respecting your natural sleep window and maintaining consistent bedtime routines, you can avoid those frustrating nights of unwanted alertness and get the rest you deserve.

Read next:

• Are you eating dinner at the wrong time? The best hour for better sleep (plus 2 snacks that help)
• Sleep isn’t just about sweet dreams—it’s about everything that comes after
• Could your sleep habits affect your Alzheimer’s risk? What experts want you to know

Key Takeaways

• Getting a “second wind” at bedtime often happens when you miss your regular sleep window, prompting the brain to send signals to stay awake instead of winding down.
• Using phones or screens in bed can delay sleep further, as bright light and engaging content trick your mind into staying alert rather than getting sleepy.
• If you get a second wind, it's best to leave the bed and try relaxing activities like reading or meditating, rather than tossing and turning and associating the bed with stress.
• Keeping a consistent bedtime routine and avoiding screens before sleep can help prevent a second wind, but if sleep issues persist, it’s a good idea to see a sleep specialist.

Have you experienced this “second wind” phenomenon? What strategies have worked for you? Share your experiences in the comments below to help others who might be struggling with the same issue.