This might be why you wake up between the hours of 3 and 5am

Waking up feeling fully rested after a solid, uninterrupted night’s sleep seems like a rare luxury these days—but it’s exactly what your mind and body need to be productive and focused throughout the day.

Many people assume that simply going to bed on time guarantees quality sleep. Yet, a surprisingly large number wake up between 3:00 and 5:00 a.m., often struggling to fall back asleep. If this sounds familiar, know that it’s not random—and it’s not just bad luck.

There’s actually a deeper reason behind this pattern.

The early-morning window from 3:00 to 5:00 a.m. is sometimes referred to as the “Hour of the Wolf,” a term popularized by Swedish filmmaker Ingmar Bergman in his haunting psychological drama. In the film, Bergman describes it as “the hour between night and dawn when most people die, when sleep is deepest, when nightmares are most vivid. It is the hour when the sleepless are tormented by their worst fears, and when demons have the most power. It’s also when most babies are born.”

The term has roots in Swedish folklore and is often associated with both the end and beginning of life—death and birth—and heightened vulnerability. Professor Birgitta Steene explains that this time is believed to coincide with the body’s most delicate physiological phase.

During these hours, your body enters its deepest state of rest. Vital functions such as body temperature, blood pressure, and metabolism reach their lowest point, in line with your circadian rhythm—the internal clock that syncs with the natural light-dark cycle of the sun.

While this deep-rest stage is ideal for restorative sleep, it can also be a tipping point for those who suffer from anxiety or emotional unrest. When stress or unresolved worry is present, it’s at this quiet, vulnerable hour that the mind often wakes—stirred not by noise or movement, but by inner turmoil.

In folklore, this is also known as the “witching hour” or “devil’s hour”—a time traditionally linked to supernatural forces. Witches, spirits, and dark energies were believed to be at their strongest during this period, perhaps a symbolic reflection of the emotional and psychological discomfort many experience when they wake up at this time.

So if you frequently find yourself awake between 3 and 5 a.m., it’s not just coincidence. Whether it’s biology, anxiety, or even the pull of centuries-old lore, this time of night has long held a special, if eerie, significance. Recognizing the pattern may help you find ways to ease it—through relaxation techniques, better sleep hygiene, or simply knowing that you’re not alone in the quiet hours before dawn.