This could be the reason why you wake up between 3am and 5am

So why is your sleep disrupted at this particular time? Is it related to your body clock or other factors? Let’s explore the possible reasons together.

Why is your sleep disturbed at this particular moment?

1. The Hour of the Wolf: Between Science and Folklore

In some Nordic cultures, this time slot is nicknamed “the hour of the wolf,” a phrase popularized by Swedish director Ingmar Bergman in his film of the same name. According to these beliefs, it is a time when anxieties are greatest, nightmares are common, and births and deaths are more numerous.

In other traditions, it is also called “the witching hour,” a time when supernatural forces are said to be particularly active. But science offers a more rational explanation for these nocturnal awakenings.

2. Your biological clock is at fault

Our bodies follow a circadian rhythm, an internal clock that regulates sleep, body temperature, blood pressure and other vital functions on a 24-hour cycle.

Between 3am and 5am, our body is at its lowest level of activity:

Minimum body temperature

Blood pressure down

Slowed metabolism

This is the stage when sleep is deepest. But if something disrupts this balance – stress, anxiety, diet or environment – ​​your body can interpret it as a signal to wake up.

3. Stress and anxiety: common triggers

If you are prone to anxiety, this time of night can amplify your worries. Your brain, in a state of minimal rest, can suddenly be invaded by negative thoughts. It is often at this time that we dwell on our problems, feel overwhelmed by anxiety and fall asleep becomes difficult.

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Tips to avoid those anxious awakenings:

Practice deep breathing or meditation before sleeping

Avoid screens at least one hour before bedtime

Maintain a stable sleep routine

Limit the consumption of stimulants (coffee, alcohol) at the end of the day

What to do if you wake up between 3am and 5am?

If you wake up at this time, avoid checking the clock or stressing about not sleeping. The more you worry, the harder it will be to fall back asleep.

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Tips to get back to sleep quickly:

Do not turn on the light or check your phone

Breathe slowly and deeply to calm your mind

If you can’t fall back asleep after 20 minutes, get up and do something quiet (reading, soft music)

Conclusion: a common but manageable phenomenon

Waking up between 3am and 5am is a common phenomenon, often linked to biological rhythm and stress. Rather than worrying about it, it is better to adopt good sleep hygiene and manage your anxiety to limit these nighttime awakenings.

So, the next time you open your eyes at this time, breathe, relax… and fall back to sleep peacefully.