The Witching Hour: Why You Often Wake Up Between 3 and 4 a.m.

The key points

• The witching hour refers to the time between 3 and 4 a.m., when many people wake up due to natural hormonal changes in the sleep cycle.

• While the witching hour is often viewed spiritually as a phase of heightened awareness, medical experts explain these awakenings through a night-time rise in cortisol and lighter sleep stages.

• With targeted relaxation rituals, enough physical activity during the day and an optimised sleep environment, you can reduce stress and improve your ability to sleep through the night.

Waking up at 3 a.m.: The spiritual meaning of the witching hour

The witching hour takes its name from ancient times. While wolves were believed to roam and howl at the moon during this part of the night, people once feared the dangers hidden in the darkness.

From a spiritual perspective, the witching hour has long been seen as a moment of heightened sensitivity and awareness. While the rest of the world seems to be asleep, many people become especially receptive to their own thoughts and emotions in this deep silence. You may find yourself experiencing a strong longing for answers during these quiet hours.

For some, the witching hour brings negative emotions to the surface, such as subconscious fears or unresolved inner conflicts, leading to restlessness and rumination. Others, however, experience waking at night as a welcome invitation to self-reflection – a rare time when the mind can become still, free from the noise and pressures of everyday life.

The medical background: why hormones cause night-time waking

As poetic as the spiritual interpretation may sound, there is a very clear medical explanation for why many people wake up shortly before dawn. Between 3 and 4 a.m., your body goes through a natural hormonal shift.

During this time, levels of the stress hormone cortisol begin to rise in order to prepare you for the upcoming morning. At the same time, the second half of the night is characterised by lighter sleep stages. Sleep pressure has largely decreased, you are more rested – and therefore generally more prone to waking up.

If stress, worries or physical restlessness are added to the mix, this hormonal impulse combined with reduced sleepiness is often enough to keep you awake. Your brain switches into day mode, thoughts start racing – and suddenly you find yourself fully awake, caught in the infamous witching hour.

Inner restlessness encourages longer and more frequent periods of wakefulness

Not everyone who wakes up at night has a medical issue. However, if you regularly find yourself awake during the witching hour and struggle to fall back asleep, emotional stress often plays a key role. Worries about work, family or health, as well as a general sense of inner tension, are among the most common triggers.

At this point in the night, it becomes especially difficult to switch off your thoughts. Feelings such as melancholy or loneliness may feel more intense, creating a vicious cycle. The more you dwell on your sleep problems, the harder it becomes to fall back asleep. Fear of another sleepless night fuels additional restlessness – turning night-time waking into a self-fulfilling prophecy.

How to reduce stress and finally sleep through the night

By actively reducing stress and improving your sleep hygiene, you can do a lot to prevent waking up at night. The following three tips will help you sleep more deeply and restfully – even during the witching hour.

Tip 1: Stay active during the day and move your body

People who are physically active during the day tend to sleep more deeply at night. Whether you choose jogging, cycling or a relaxed walk, movement in the fresh air helps reduce stress hormones and creates a pleasant feeling of tiredness in the evening. Just be sure to avoid intense workouts right before bedtime, as they can temporarily stimulate your circulation instead of calming it down.

Tip 2: Create calming evening rituals

Your evening should be a gentle transition into the night. Try to avoid stimulating or hectic activities, bright light or checking emails shortly before going to bed – all of these can increase stress levels.

Instead, focus on soothing rituals such as a warm bath, calming music, candlelight or gentle breathing exercises. Writing down racing thoughts can also be a powerful evening ritual, helping you let go and fall asleep with a calmer mind.

Tip 3: Create a comfortable sleep environment and wear cosy nightwear

An optimal sleep environment can make a huge difference. Aim for a cool, dark and quiet bedroom with a sense of order, and make sure your mattress suits your body and sleeping habits.

Equally important is high-quality nightwear, such as CALIDA pyjamas. Made from carefully selected natural materials, they provide excellent temperature regulation and help you stay comfortable throughout the night – even during the witching hour.

Awake during the witching hour? What to do next

Even with all your preparation, it can happen that you wake up in the middle of the night. The key now is: stay calm and don’t put pressure on yourself. Here are the most important tips:

• Avoid looking at your phone (the time doesn’t matter either).

• Stay relaxed in bed, breathe deeply and evenly.

• Focus on pleasant thoughts or calming images.

If that doesn’t help and you’re still awake after a while, get up briefly. Move to another room, read a few pages of a book, or do gentle stretches. Once you feel sleepy again, go back to bed. This habit prevents your brain from associating your bed with wakefulness.

Conclusion

Waking during the witching hour has both a spiritual and a medical explanation. While the time between 3 and 4 a.m. is considered a spiritual symbol of inner reflection and the search for answers, medically speaking, hormonal changes and lighter sleep phases are the main reasons for waking up at night. Psychological factors often make it difficult to fall back asleep. The good news: with sufficient daytime activity, relaxing evening rituals, an optimal sleep environment, and comfortable, balancing CALIDA nightwear, you can reduce the likelihood of waking during the night. And if you do wake up, the key is: stay calm, breathe deeply, and give your body the time and space to return to sleep.