Sleeping through the night without waking up even once might sound like a basic human function, yet for many, it’s become something of a luxury. It’s surprisingly rare to get a full, uninterrupted night of sleep, and yet that’s exactly what’s needed if you want to be truly productive and full of energy the next day. Simply going to bed on time isn’t always enough. You might think you’re doing everything right—lights out at 10 p.m., no caffeine after noon, no screen time before bed—yet you still find yourself waking up in the middle of the night, usually between 3:00 a.m. and 5:00 a.m. This early morning interruption can be especially frustrating when you struggle to fall back asleep, leaving you groggy and drained by sunrise.

If this pattern sounds familiar, you’re definitely not alone. In fact, waking up during these early morning hours is so common that scientists, filmmakers, and folklore have all explored its deeper meanings. It’s not just random chance or bad sleep habits—there’s actually a strong cultural, biological, and even psychological component to this phenomenon.

The time between 3:00 a.m. and 5:00 a.m. has long carried a special kind of weight. In folklore, it’s sometimes referred to as the “witching hour” or “devil’s hour,” and is believed to be the time when supernatural entities are most active. The Swedish film director Ingmar Bergman popularized a different term for this window: “the hour of the wolf.” In his 1968 psychological horror film of the same name, Bergman described this hour as the time “when most people die, sleep is deepest, nightmares are most vivid. It is the hour when the sleepless are tormented by their worst fears, when ghosts and demons are most powerful. The hour of the wolf is also when most babies are born.” It’s a deeply poetic yet unsettling portrayal of a moment in the night that seems to sit between life and death, sleep and wakefulness, peace and anxiety.

Professor Birgitta Steene, an expert on Bergman’s work and Swedish folklore, explains that the phrase “hour of the wolf” originates in traditional Scandinavian beliefs. According to this folklore, the hours from 3:00 a.m. to 5:00 a.m. are considered a time when the veil between the physical and spiritual worlds is thinnest. It’s when more deaths are believed to occur, but also when many births take place. It’s as if this small window of time holds both the beginning and end of life in its hands.

Modern science gives us a more grounded explanation. Our bodies operate on a circadian rhythm—a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. This rhythm is closely linked to the rising and setting of the sun. During the nighttime, especially in the early hours of the morning, the body goes into its deepest rest. Around 3:00 a.m. to 5:00 a.m., key physiological functions such as body temperature, blood pressure, and heart rate are at their lowest. The body is doing its essential work—repairing cells, restoring energy, consolidating memory. It’s a crucial stage of rest that we desperately need for physical and mental recovery.

But this same period can also be a minefield for those struggling with stress, anxiety, or depression. People who experience emotional distress often find that their symptoms worsen during this exact timeframe. If you’ve ever woken up with a racing heart, consumed by worry or fear, you’re not imagining it. The hour of the wolf can amplify these feelings because the brain is still in a semi-rested state, leaving it more vulnerable to intrusive thoughts. With the body’s stress response systems dulled during deep sleep, any sudden emotional spike—like a disturbing dream or subconscious anxiety—can feel overwhelming and inescapable.

This phenomenon also aligns with what sleep researchers have found about the patterns of REM (rapid eye movement) sleep. REM is the stage when we dream most vividly, and it’s heavily involved in emotional regulation. As the night progresses, REM stages get longer and more intense. By the time you hit 3:00 a.m. or later, your brain may be deep into a particularly vivid or emotionally charged dream. Waking up during or shortly after one of these dreams can heighten your sense of unease or confusion.

For some people, waking during this hour can be relatively benign. They shift, roll over, and drift back into sleep with no memory of the interruption. But for others, especially those already dealing with anxiety or sleep disorders, this disruption can lead to a cascade of restless thoughts. Once you’re awake, it can feel nearly impossible to go back to sleep—your mind is racing, your body might feel tense, and the silence of the early morning can make everything seem more intense than it really is.

So what can you do if you find yourself consistently waking during the hour of the wolf? First, it’s important not to panic. Recognizing that this is a common experience can be reassuring in itself. Try not to reach for your phone or turn on bright lights, as these can disrupt melatonin production and make it harder to fall asleep again. Instead, focus on slow, deep breathing. Grounding techniques like gently counting backwards or visualizing a peaceful scene can help redirect your thoughts. If you’re still awake after 15–20 minutes, consider getting out of bed and doing something relaxing in dim light—read a book, stretch, or listen to calming music—until you feel sleepy again.

Also, it helps to examine your daytime habits. High levels of stress during the day often resurface at night. Building a calming bedtime routine, cutting back on caffeine and alcohol, and maintaining a consistent sleep schedule can all make a difference. If the issue persists or seriously affects your health, consider speaking to a sleep specialist or mental health professional.

Ultimately, while waking up in the early hours might feel unsettling, it’s a deeply human experience—one that links science, folklore, and emotion in powerful ways. The hour of the wolf may never fully lose its mystery, but understanding it just might help you sleep a little easier.