It’s always the same story. You went to bed at a reasonable hour, didn’t eat too much, put your phone on airplane mode… and yet here you are, wide awake in the middle of the night, staring at the ceiling for no apparent reason.
It’s 3 a.m. Again. But what if this strange moment wasn’t just a coincidence?
The “hour of the wolf”: a legend that’s not so far-fetched?
In some cultures, the hours between 3 and 5 a.m. are poetically (and somewhat ominously) called the “hour of the wolf.” Popularized by Swedish filmmaker Ingmar Bergman, the term describes a time when inner anxieties rise to the surface, nightmares feel more vivid, and we’re at our most vulnerable.
But beyond cinema and Scandinavian folklore, this phenomenon also connects to something much more ordinary, yet just as intriguing: the way our bodies naturally function during deep sleep.
What science says: when the body slows down to its lowest point
Between 3 and 5 a.m., the body reaches a state of especially deep rest. During this time, body temperature drops, blood pressure decreases, and metabolism slows to its lowest level. It’s the heart of the circadian rhythm—the biological clock that regulates sleep in sync with daylight.
But here’s the catch: it’s also a time of fragility. For those prone to stress or anxiety, this extreme slowing of the body can paradoxically open the door to… an untimely wake-up. Thoughts start spinning, worries resurface, and suddenly the mind jolts us awake without warning.
Stress, caffeine, and screens: enemies of restful sleep
Waking up at 3 a.m. doesn’t necessarily mean that “something is wrong” deep down. More often, it’s triggered by very practical, everyday factors: that late cup of coffee, a TV series watched too late, or even a heavy or spicy dinner.
Another culprit is irregular sleep schedules. Going to bed at different times each night disrupts the body’s natural rhythm, making night wakings more likely.
How to avoid these sudden wake-ups?
The good news is that a few simple adjustments can make a big difference:
• Create a calming bedtime routine: a quiet book, soft lighting, herbal tea without caffeine—anything that signals it’s time to slow down.
• Avoid screens at least an hour before bed: blue light delays sleep and interferes with deep rest.
• Stick to regular sleep and wake times: even on weekends, try to keep your schedule consistent.
• Try relaxation techniques: deep breathing, heart-coherence exercises, or guided meditation can help calm the mind.
And if you do wake up anyway? Instead of lying there stewing, get up, sip some water, take a few mindful breaths, and then return to bed without pressuring yourself to fall asleep immediately.
Peaceful nights are prepared during the day too
Finally, don’t forget that good sleep isn’t only about what happens at night. Regular physical activity, a balanced diet, and plenty of natural light exposure during the day all play key roles in keeping the body’s internal clock on track.
So yes, the “hour of the wolf” may belong to Nordic tales… but in real life, sometimes all it takes are small, intentional habits to bring back calm, uninterrupted nights.