Waking up between 3 a.m. and 5 a.m. can have many explanations, both physical and emotional.
Stress raises your heart rate and body temperature, making it harder to fall back asleep. “When stress hormones rise, your body’s heart rate and temperature can stay elevated.” Insomnia also causes frequent wake-ups and difficulty staying asleep.
As people age, their sleep becomes lighter and more fragmented. Certain medications like antidepressants, diuretics, or beta-blockers can also disrupt sleep.
Conditions such as arthritis, GERD, or sleep apnea may cause physical discomfort or breathing problems at night.
“Caffeine and alcohol before bed,” late meals, or screen use can interfere with deep sleep. A consistent routine, less screen time, and relaxation techniques like meditation or yoga can help.
Some believe waking between 3–5 a.m. relates to the “Witching Hour” or a spiritual awakening. In Chinese medicine, this time activates the Lung and Large Intestine meridians, linked to detox, grief, and emotional blockages. “What should you let go of? What bothers you?” If this happens often, it’s worth reflecting on your stress levels—or seeing a doctor to rule out medical causes.
