Across different eras and societies, the stretch between 3:00 and 5:00 a.m. has been shrouded in mystery. Swedish director Ingmar Bergman dubbed it the “hour of the wolf” in his 1968 psychological horror film, calling it “the time between night and dawn — when most people die, sleep is deepest, nightmares are most intense, and the restless soul feels most alone.” Folklore paints this hour as a time when spirits roam freely and human fears are at their peak. In Traditional Chinese Medicine, it aligns with the lung meridian—associated with grief and breath—meaning emotional unrest may surface as sleeplessness during this time.
Modern science offers more insight into why so many people wake during these hours. Our circadian rhythm—the internal system regulating sleep and alertness—relies on hormonal signals. Melatonin, which promotes sleep, peaks in the late evening and begins to taper off around 3:00 a.m., making us more vulnerable to waking. At the same time, cortisol—the body’s stress hormone—starts to increase in preparation for morning. If we carry unresolved anxiety or emotional tension, this natural cortisol rise can be enough to jolt us awake.
Environmental factors can make things worse. A room that cools in the middle of the night, the distant noise of traffic, or subtle shifts in air quality can disturb rest. Electronics left on standby may emit light and low-level noise that interfere with sleep cycles. Even habits like working late, eating heavy meals close to bedtime, or maintaining an erratic sleep schedule can throw off our body clock, leading to disrupted rest.
Being awake during the “hour of the wolf” can feel lonely and unsettling, as though suspended between night and day. Many of us react by grabbing our phones, scrolling through messages, or ruminating over worries—habits that activate the brain and make returning to sleep harder. But both time-honored practices and scientific strategies can help ease these nighttime interruptions.
Start with a calming bedtime routine that tells your body it’s time to unwind. Dim the lights an hour before sleep, stretch gently, meditate, or read something soothing—while avoiding screens—to help maintain melatonin levels. If you do wake around 3:00 a.m., resist checking the time or your phone. Instead, try deep breathing or visualize a peaceful place, like a foggy woodland at sunrise. A bedside journal can also be helpful for clearing intrusive thoughts.
Creating the ideal sleep environment is just as important. Keep your bedroom between 16 °C and 19 °C, use blackout curtains to block outside light, and consider a white-noise machine or fan to minimize disruptions. A supportive mattress and quality pillows can reduce physical discomfort that might otherwise disturb your rest.
Lastly, address lifestyle habits that contribute to elevated cortisol. Regular physical activity—preferably earlier in the day—can improve sleep quality and regulate stress. Eat dinner two to three hours before bedtime to avoid taxing your digestion overnight. Reducing caffeine after midday and limiting alcohol can also help you maintain deeper, more restful sleep.
Waking in the early hours doesn’t have to feel like a curse. By respecting the ancient symbolism of the “hour of the wolf” and integrating what we now know through sleep science, we can approach these fragile moments with compassion and care. In doing so, we don’t just reclaim our nights—we empower our days with renewed energy and focus