Do you often wake up at 3 a.m.?

What is the wolf hour and why is it called that?

The wolf hour, also called the hour of the wolf, refers to the time between 3 and 4 a.m., sometimes extending to 5 a.m. The term goes back to antiquity and describes the time when, apart from wolves, no one is outdoors.

During this phase of the night many people wake up and have difficulty falling back asleep. The reason is often a whirlwind of thoughts that brings up worries, fears and dissatisfaction and keeps the person awake.

What causes the wolf hour?

The wolf hour has several causes, which are physiological, hormonal and environmental in nature. Each night a person goes through multiple sleep cycles, each consisting of REM phases (Rapid Eye Movement) and non-REM phases. 

At the beginning of the night the non-REM phases are more pronounced, which puts us into deep sleep and makes us less prone to disruptions. As the night progresses, REM phases increase and sleep becomes lighter. In the early morning hours, often during the wolf hour, we more frequently find ourselves in these lighter sleep phases, making us easier to wake by internal and external stimuli.

A key factor is the hormonal regulation of the sleep–wake rhythm. The sleep hormone melatonin is released in the evening and helps us fall asleep. Towards morning the melatonin level normally falls again, but a premature decline can cause us to wake up too early.

Environmental factors such as noise, light and room temperature also play a role, as do psychological aspects such as stress and worries, which can be felt more intensely at night and promote awakening.

What happens in the body at 3 a.m.?

At 3 a.m. the body undergoes specific physiological and hormonal changes that often lead to awakening. Normally we have passed the first half of the night and are now in a phase in which REM phases increase. These REM phases are light sleep, during which we dream and can be more easily woken by disturbances. 

At this time the melatonin level, which makes us drowsy, is also at its highest. At the same time the mood-regulating hormone serotonin and cortisol, which normally rise toward morning to prepare the body for waking, are at a lower level. These hormonal conditions contribute to making us feel emotionally more vulnerable and possibly more stressed.

In addition, body temperature is at its lowest at this time, which also affects night-time sleep. The lower body temperature and reduced blood flow to certain brain regions make awakening easier.

How does the wolf hour affect our sleep?

The wolf hour has several specific effects on our sleep, beyond simply waking up. First, it is important to know that during the wolf hour we often find ourselves in a transition phase between deep and light sleep. At this time our sleep is less stable and we react more sensitively to internal and external disturbances. This causes us to wake more often during this phase and interrupts the continuity of sleep.

An important aspect of the wolf hour is the reduction of the restorative effect of sleep. The second half of the night is characterised by an increase in REM phases, which are important for emotional processing and memory consolidation. If we wake during this phase, it can be harder to return to restorative deep sleep, which impairs overall sleep quality.

Moreover, psychological factors play a decisive role during sleeping hours. Many people tend to ruminate and experience inner conflicts more at this time. The quiet of the night can amplify negative thoughts, leading to a vicious circle of stress and worry.

How much sleep does a person need?

The question of ideal sleep duration is complex because there is no universally valid answer for everyone. In general, it is recommended that adults aim for seven to nine hours of sleep per night to optimise health and performance.

Too little sleep can carry significant health risks. Studies have shown that less than five hours of sleep per night over the long term can lead to health problems. By contrast, seven to eight hours of sleep per day support cardiovascular health and cognitive capacity.

Sleep need changes over the course of life. Toddlers need considerably more sleep, typically between 14 and 17 hours per day, while school-age children need about nine to eleven hours. Teenagers need about eight to ten hours of sleep. From age 18 the sleep requirement settles at around seven to nine hours per day, and older adults generally still need seven to eight hours of sleep per night.

What you can do about the wolf hour: practical tips

• Avoid looking at the clock at night to prevent unnecessary irritation and pressure.
• Use the technique of counting sheep to calm your thoughts and prepare for sleep.
• If your thoughts won't settle, get up and do something calming, such as putting together a puzzle or writing your thoughts down. Lie back down when tiredness returns and you feel calmer.
• Practice relaxation techniques. Meditation, autogenic training or gentle yoga help you relax and fall back asleep. They support hormonal balance and promote the feel-good hormone melatonin. This can help prevent the wolf hour phenomenon and counter sleep disturbances and problems.
• Allow yourself to feel your emotions. Accept your feelings and let them be so they don't intensify.
• It is advisable to apply the 4-7-8 breathing technique: inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds. Use this breathing technique to calm your nervous system and prepare for sleep.
• Turn on the light. Use soft light to lower the melatonin level and break the cycle of negative thoughts. Avoid being active after a nocturnal awakening during the wolf hour to reduce insomnia.
• Reduce consumption of caffeine and alcohol to promote restful sleep.
• Ensure a quiet, dark and cool sleep environment to improve sleep quality. Try to keep cortisol levels low to calm the brain and make it easier to fall back asleep.
• Go to bed and get up at the same time every day to stabilise your sleep–wake rhythm.
• Avoid large meals shortly before bedtime to prevent digestive problems.
• Be patient with yourself. Accept that not every night will be perfect and be patient as you work to improve your sleep habits in the long term.

During the wolf hour, day and night merge into a moment of transformation and change. The wolf hour is an interesting phenomenon that sleep researchers also study within sleep medicine. Experience the wolf hour as an opportunity to connect with your inner silence and discover new paths for the future.