Our bodies follow a circadian rhythm, an internal clock that regulates sleep, body temperature, blood pressure and other vital functions on a 24-hour cycle.
Between 3am and 5am, our body is at its lowest level of activity:
Minimum body temperature
Blood pressure down
Slowed metabolism
This is the stage when sleep is deepest. But if something disrupts this balance – stress, anxiety, diet or environment – your body can interpret it as a signal to wake up.
-
Stress and anxiety: common triggers
If you are prone to anxiety, this time of night can amplify your worries. Your brain, in a state of minimal rest, can suddenly be invaded by negative thoughts. It is often at this time that we dwell on our problems, feel overwhelmed by anxiety and fall asleep becomes difficult.
Tips to avoid those anxious awakenings:
Practice deep breathing or meditation before sleeping
Avoid screens at least one hour before bedtime
Maintain a stable sleep routine
Limit the consumption of stimulants (coffee, alcohol) at the end of the day
What to do if you wake up between 3am and 5am?
If you wake up at this time, avoid checking the clock or stressing about not sleeping. The more you worry, the harder it will be to fall back asleep.
Tips to get back to sleep quickly:
Do not turn on the light or check your phone
Breathe slowly and deeply to calm your mind
If you can’t fall back asleep after 20 minutes, get up and do something quiet (reading, soft music)
Conclusion: a common but manageable phenomenon
Waking up between 3am and 5am is a common phenomenon, often linked to biological rhythm and stress. Rather than worrying about it, it is better to adopt good sleep hygiene and manage your anxiety to limit these nighttime awakenings.
So, the next time you open your eyes at this time, breathe, relax… and fall back to sleep peacefully.
