When the night suddenly ends at 3:00 a.m…

There are those evenings when everything just goes perfectly. You fall into bed tired but content, close your eyes, and drift off in no time. No endless tossing and turning, no overthinking, no “Did I actually turn on the dishwasher?”. Just sleep. Wonderful.

But then, out of nowhere: eyes open. Dark. Silent. A glance at the clock 3:00 a.m. Oh great, right in the middle of the night. You’re wide awake and wondering: Why now? And more importantly: How do I get back to dreamland?

The first thought: Maybe just roll over, it'll pass.The second: A glass of water might help.The third: “Just a quick look at my phone…” and suddenly you’re deeper into Reels than any REM phase. Instead of getting sleepy, you’re becoming more awake. Fantastic.

But you’re not alone in this. Waking up in the night is actually completely normal. The body, clever as it is, has built-in mini check-ins. Tiny wake phases where it makes sure everything’s okay. Most of the time, we don’t even notice.

But sometimes like at 3:00 a.m. falling back asleep doesn’t quite work. And that’s no coincidence. This particular hour even has a name: “The Wolf Hour.” Sounds dramatic, but it actually has a very rational, medical explanation.

Behind this hour is an interplay of our hormones: While melatonin (the “sleep hormone”) is still high, cortisol (stress regulation) and serotonin (mood) are at their lowest. This hormonal combination slightly throws off our sleep balance and we wake up more easily.

That doesn’t mean something’s wrong with you. On the contrary: it just shows how finely tuned your body is. Sometimes it’s a little too finely tuned, and there you are, lying awake while the rest of the world is blissfully asleep or just stumbling home from a night out.

So, what now…?

1. Keep a sleep journal

   What did you eat, drink, or think about in the evening? Did you take any medication or get particularly upset about something? A quick journal entry can help identify patterns.

2. Stay calm

   Thoughts like “If I don’t fall asleep soon, the whole day will be ruined!” only make you more alert. Better: accept that you’re awake, stay calm that gives your body the best chance to drift back to sleep naturally.

3. Write down your thoughts

   If your mind won’t stop racing: write it out. Taking notes helps ease your brain and lets you let go.

4. Turn the clock around

   Constantly checking the time just adds stress. So: turn your clock around or put your phone out of reach.

5. Get up briefly if it’s really not working

   If you’ve been awake for more than 20 minutes, go ahead and get up. Read a few pages or do something calming and go back to bed when you feel sleepy again. That way, your brain associates your bed with “sleeping,” not “overthinking.”