It’s a phenomenon: Many people repeatedly wake up between 3 and 4 a.m. There is actually a medical reason for this. We reveal what happens during the “wolf hour” – and what can help.
Most of us suffer from sleep disorders at some point in our lives. Some people have trouble falling asleep, others have no problem with it, but wake up frequently during the night and then can’t find their way back to sleep. The characteristics are as diverse as we humans. However, there are phenomena that sleep doctors observe more often than others. This includes the so-called “wolf hour”.
Wolf hour: Hormones are to blame for waking up at night
Do you often wake up between 3 and 4 a.m.? This is no coincidence, there is a medical phenomenon behind it. Waking up at this time is related to our hormone levels, more specifically to the interaction between melatonin, serotonin and cortisol. We know melatonin as the “sleep hormone” that our body releases in the dark and then converts it into the “feel-good hormone” serotonin. The release of cortisol is the body’s stress response.
Around 3 a.m., our body temperature is significantly lower during sleep and melatonin levels are high. At the same time, our cortisol and serotonin levels are low. Due to this constellation, we miss the anti-stress effect of cortisol and the mood-enhancing effect of serotonin. Coupled with the very high melatonin activity, the hormone balance required for good sleep is disrupted – and we wake up more easily.
In addition, the blood flow to our brain is somewhat reduced in certain areas at this time – after all, we are supposed to be sleeping. So when we wake up, we are now particularly susceptible to negative feelings such as fear, pessimism and thin-skinnedness. So not only do we wake up more easily during this phase of the night – we also have a harder time falling asleep again because we quickly fall into ruminations and negative thought spirals.
Sleep researchers call this hour between 3 and 4 a.m. the “wolf hour” or “hour of the wolf.” This term probably comes from antiquity and is intended to describe the period of time in the dead of night when no one is awake except the nocturnal wolves.
Tips for sleep disorders: What helps you fall asleep again at night?
1. Breathe down
A good method to relax and find peace again is the 4-4-4 breathing technique from mindfulness theory: To do this, you breathe in for about four seconds, hold your breath for four seconds and breathe out again for four seconds . You will notice: after a few laps at the latest, you will be noticeably calmer and may even be able to fall asleep again.
2. Turn on the light and read
Nothing helps and you fall into terrible thoughts that make any thought of sleep a distant memory? Then don’t try any further. Experts recommend doing something else after about 15 to 20 minutes. Maybe just turning on the light and reading a little will help you get tired again.
3. Stand up
That doesn’t help either? Then you better get up. However, as slowly and carefully as possible. It’s best to drink a glass of water slowly and maybe sit on the couch. However, you shouldn’t turn on too much light so as not to wake up the body unnecessarily. Also avoid your smartphone or laptop – unless the devices have a night mode with a blue light filter, which is easier on our eyes.
4. Only go back to bed when you are tired
Very important: Don’t go straight back to bed just because you’re frustrated and really want to sleep. It’s a vicious circle because you’ll hardly find peace in this mood. So only lie down again when you are really tired and feel sleepy.
Sources used: rnd.de, sueddeutsche.de