Getting a solid night of sleep without waking up once sounds like a luxury these days. But did you know that uninterrupted sleep is actually key if you want to feel fully rested and productive the next day? Still, for many people, even when they go to bed on time, they find themselves wide awake during the early hours—specifically between 3 AM and 5 AM.

If this sounds familiar, you’re not alone. Waking up in this time window is surprisingly common. What’s more, it’s not just bad luck or random chance. There’s actually a deeper explanation behind this pattern, and it’s been recognized for centuries.

The Mysterious Hours Between 3 AM and 5 AM

This timeframe—those quiet, eerie hours just before dawn—is sometimes referred to as “the hour of the wolf.” The term gained popularity from Swedish director Ingmar Bergman’s psychological horror film of the same name, but its origins go much deeper. In Swedish folklore, the “hour of the wolf” describes the period between 3 AM and 5 AM when unsettling things are believed to happen.

As Bergman himself put it, it’s “the hour between night and dawn… when most people die, sleep is deepest, nightmares are most real. It is the hour when the sleepless are haunted by their worst anguish, when ghosts and demons are most powerful. The hour of the wolf is also the hour when most babies are born.”

Pretty chilling, right? But folklore aside, there’s a real biological reason so many people find themselves awake during this time.

Your Body’s Natural Rhythms Are at Play

Our bodies are guided by a circadian rhythm—a 24-hour internal clock that regulates all kinds of functions, from sleep to digestion to body temperature. This rhythm typically follows the cycle of the sun: we’re most alert during daylight hours and begin to wind down as night falls.

Between 3 AM and 5 AM, your body hits its lowest point in terms of energy. Your core temperature drops, your blood pressure is at its lowest, and your metabolism slows down. Around 4 AM, you’re typically in your deepest sleep cycle.

For people who don’t struggle with anxiety or sleep issues, this time is when they experience the most restful, restorative sleep. But for those dealing with stress or worry, this can be the most difficult time of night. Because your body is in such a low-energy state, any underlying anxiety can feel magnified. That’s often why people who suffer from anxious thoughts find themselves waking up and

Folklore and the “Witching Hour”

In many cultures, the idea of a “witching hour” overlaps with the hour of the wolf. The witching hour—or the devil’s hour—is traditionally believed to be a time when supernatural beings like ghosts, witches, and demons are most active. Folklore suggests they have the greatest power during these hours, stirring up fear and unease.

Even if you don’t believe in ghosts or demons, the stories and beliefs surrounding this time of night reflect something very human: we’re more vulnerable in those pre-dawn hours. Historically, it’s also been said that more people pass away or are born during this period. Whether or not you put stock in these tales, there’s something undeniably eerie about being awake while the rest of the world sleeps.

Why It Matters

Understanding why you might wake up between 3 AM and 5 AM can help you address the problem. If anxiety or stress is the culprit, you can take steps to calm your mind before bed. Things like deep breathing exercises, limiting screen time before sleep, and establishing a relaxing nighttime routine can make a big difference.

And if you do find yourself awake at this time, try not to stress. Sometimes, simply knowing that it’s a normal part of how your body works can make it easier to fall back asleep.

Final Thoughts

Waking up during the “hour of the wolf” isn’t just a coincidence. Whether it’s folklore or biology, there’s a reason those early morning hours feel so significant. The good news? Once you understand what’s happening, you can take control and work toward getting the restful sleep you need.