Do you feel sleepy after dinner but suddenly wide awake at 10pm or midnight? That frustrating surge of energy late at night is often called the “second wind”.
What Is Second Wind Sleep?
The “second wind” is a burst of alertness or energy that occurs late in the evening—usually around 9pm to midnight. Instead of winding down, your brain and body suddenly feel busy, productive, or even restless. This can delay sleep, trigger late-night cravings, and lead to poor-quality rest.
This pattern is often a sign of disrupted cortisol rhythms or circadian misalignment.
What Causes a Second Wind at Night?
Several factors can contribute, especially in women over 30:
- Cortisol Spikes in the Evening: Your body’s natural cortisol curve should drop in the evening—but stress, blood sugar swings, or poor sleep can cause a rebound cortisol surge late at night.
- Perimenopause Hormonal Fluctuations: Declining progesterone and estrogen can impact melatonin production, cortisol clearance, and mood stability—all of which affect sleep initiation and quality.
- Blood Sugar Imbalance: Skipping meals, late caffeine, or a high-carb dinner without protein can trigger a blood sugar crash, prompting the adrenals to release cortisol to compensate.
- Overstimulation in the Evening: Blue light, scrolling, late-night emails, or emotionally charged conversations all activate the brain and nervous system.
- Magnesium or B Vitamin Deficiencies: Nutrients like magnesium, B6, and glycine support GABA (the neurotransmitter that calms the brain). Without them, your nervous system may stay in “go” mode far too long.
How to Prevent Second Wind Sleep Disruptions
The goal is to calm cortisol, stabilize blood sugar, and support melatonin naturally. Here’s how:
Prioritize a Protein-Rich Dinner
Include 25–30g of protein at dinner to balance blood sugar and prevent overnight dips that trigger cortisol spikes.
Cut Off Caffeine by 2pm
Caffeine lingers in your system longer than you think—especially in women with slower detox pathways (often influenced by hormones or genetics).
Use Red or Amber Lights After Sunset
Dim lighting or amber glasses can help trigger melatonin by blocking blue light.
Wind Down with a Ritual (Not a Screen)
Try journaling, stretching, herbal tea, or a hot bath at least 30–60 minutes before bed.
Supplement Smart for Nighttime Calm
A couple of supplements that can help prevent second wind sleep disruption include:
1. Magnesium Glycinate
Promotes muscle relaxation and GABA production. Start with 200–300 mg an hour before bed. You can get it from amazon.
2. L-Theanine
Calms the mind without sedation. Try 100–200 mg to ease racing thoughts.
3. Phosphatidylserine
Blunts evening cortisol surges. Dose: 100–300 mg around 8–9pm.
4. Glycine
An amino acid that supports thermoregulation and nervous system calm. Try 3g in powder or capsule form.
5. Tart Cherry Extract
A natural source of melatonin—helps with sleep onset and staying asleep. Available on amazon.
When to Seek More Support
If you experience regular sleep disruption, especially with symptoms like mood swings, hot flashes, or low morning energy, you may benefit from:
- A 4-point salivary cortisol test
- Full thyroid and hormone panel
- Working with a provider to tailor supplement timing and dosage
FAQ: Second Wind Sleep
What is a second wind and why does it happen?
It’s a late-night cortisol spike that makes you feel more alert when you should be sleepy. It’s usually due to stress, hormonal imbalance, or poor sleep hygiene.
Is second wind a sign of adrenal fatigue?
It can be. Adrenal dysfunction often starts with disrupted rhythms—high at night, low in the morning. The second wind is an early clue.
What supplements help prevent second wind sleep?
Magnesium, phosphatidylserine, L-theanine, and glycine are all shown to promote relaxation and help regulate nighttime cortisol.
Can diet prevent the second wind?
Yes. A protein-rich dinner, steady blood sugar, and avoiding alcohol or sugar at night can help.
Is this more common during perimenopause?
Absolutely. Hormonal fluctuations in your late 30s to 50s often trigger new sleep issues—including the second wind phenomenon.
A Word From Vitamins For Woman
Second wind sleep disruption is a real, research-backed phenomenon that affects thousands of women. You don’t have to suffer night after night. By understanding your stress rhythms and supporting your system with the right nutrients, you can get back to deeper, more restorative rest.
References
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety. Indian Journal of Psychological Medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
- Boyle, N. B., et al. (2017). The effects of magnesium supplementation on subjective anxiety and stress: A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
- Hellhammer, J., et al. (2004). Salivary cortisol, stress, and the effects of phosphatidylserine. Nutritional Neuroscience, 7(3), 103–110. https://doi.org/10.1080/10284150410001728317
- Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188
- Ginty, A. T., & Conklin, S. M. (2015). Omega-3 fatty acids are associated with reduced negative affect variability in response to social stress. Biological Psychology, 105, 40–45. https://doi.org/10.1016/j.biopsycho.2014.12.004
