It’s been a long day. You’re exhausted, mentally drained, and counting the minutes till bedtime. And then, just as you finally get into bed, your brain decides it’s time to wake up. Suddenly, you feel alert, even energised. You start scrolling, planning tomorrow, or finally tackling that one task you’d been putting off.
This sudden surge of energy, often called the ‘second wind effect,’ can feel confusing and frustrating, especially when all you want is a good night’s sleep. It’s that strange paradox of feeling wide awake at the exact moment your body is supposed to be winding down.
But what exactly causes the second wind effect?
Dr Jagadish Hiremath, public health intellectual, tells indianexpress.com, “The ‘second wind’ is essentially the body’s way of overriding fatigue when the brain perceives it still needs to stay alert. Biologically, it is tied to our circadian rhythm, the internal body clock that regulates energy and alertness across the day.”
As evening sets in, he adds that cortisol levels typically drop, signalling the body to wind down. But if one stays active or mentally stimulated past their natural bedtime, the brain may respond by releasing another wave of wake-promoting hormones, such as adrenaline and cortisol. This creates a temporary sense of renewed energy or alertness, even if the body was previously tired.
How does the body’s internal clock or circadian rhythm influence this sudden alertness?
The circadian rhythm determines when we feel sleepy and when we feel alert, Dr Hiremath states, following roughly a 24-hour cycle. If we ignore the initial cues to rest, we push the body into a “wake maintenance zone,” where alertness spikes again. Exposure to bright screens late in the evening suppresses melatonin, the hormone that induces sleep, delaying the onset of drowsiness.
“Caffeine has a similar effect by blocking adenosine, a chemical that promotes sleep pressure. Stress or anxiety keeps the sympathetic nervous system activated, making the brain believe it still needs to stay awake and vigilant. All these factors amplify the second wind effect and can disrupt natural sleep timing,” explains the expert.
Steps to help calm the mind and body so that it doesn’t interfere with sleep quality and overall rest
Dr Hiremath mentions that the key is to “signal the body consistently” that it’s time to wind down. Maintaining a regular sleep schedule helps train the circadian rhythm to expect rest at a certain time. Avoid caffeine and heavy meals at least four to six hours before bedtime.
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“Reducing screen exposure an hour before sleeping, dimming lights, and engaging in calming routines such as deep breathing, reading, or light stretching can help lower cortisol levels and promote melatonin release. Creating a sleep-friendly environment, cool, dark, and quiet, also makes a big difference. If the second wind effect persists despite lifestyle adjustments, it may be worth assessing for stress, anxiety, or underlying sleep disorders,” concludes Dr Hiremath.
DISCLAIMER:This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
