Why you keep waking up between 3 and 5 AM: What it really means
In fact, both science and ancient traditions suggest that the 3 to 5 AM period, sometimes called the 'hour of the wolf, is when your body is most vulnerable to emotional overload, hormonal changes, and subconscious restlessness. Here's what really causes these wake-ups, and how to stop them.
What waking at 3 AM really means: The symbolism of the 'hour of the wolf'
In Scandinavian folklore, this early morning window between night and dawn is often referred to as the 'hour of the wolf.' The term was famously popularised by Swedish filmmaker Ingmar Bergman in his 1968 psychological horror film, where he described it as the hour 'when most people die, sleep is deepest, and nightmares are most real.'
It's also the time when the sleepless are haunted by their worst thoughts and when ghosts and demons are believed to be most active.
According to Nordic traditions, the hours before sunrise carry a unique psychological and spiritual intensity. They overlap with Western concepts like the 'witching hour' or 'devil's hour,' historically associated with heightened supernatural activity. While you may not believe in spirits or demons, there's no denying that waking at this hour can stir unsettling emotions, feelings of dread, racing thoughts, or a strange sense of isolation.
Waking up between 3 and 5 AM: What science says about your body's low point
Beyond the folklore, there's a scientific explanation for why these hours feel so heavy. Your body follows a circadian rhythm, a 24-hour internal clock that regulates sleep, hormone levels, and core functions based on light and darkness.
Between 3 and 5 AM, your
circadian
rhythm hits a low. Core body temperature drops, blood pressure is at its lowest, and your metabolism slows to conserve energy. This is meant to be your most restful, regenerative stage of sleep.
However, if your body or mind is under stress, these natural dips can make you more susceptible to waking up, and staying awake.
A small disturbance, like a noise, an anxious thought, or even a shift in blood sugar, can interrupt sleep. If your mind is already carrying emotional stress or mental overload, your body may respond with a stress response: increased heart rate, restlessness, and alertness, exactly what you don't want at 4 AM.
Why stress and mental load makes you wake up between 3 and 5 AM
In today's hyper-connected world, our minds rarely get the rest they need. We go to bed carrying the weight of endless notifications, deadlines, emails, social updates, and unfinished tasks. This mental load doesn't vanish when we close our eyes, it simply retreats into our subconscious.
During the early morning hours, when our physical defences are at their weakest, these unresolved thoughts often resurface. You might find yourself wide awake, overthinking, replaying conversations, or worrying about the day ahead.
Some psychologists believe this pattern of waking may be a subconscious alarm bell, signalling that your nervous system is under strain. It could indicate that your emotional needs are being neglected or that you're processing more than you realise.
How to stop waking up between 3 and 5 AM: Practical ways to break the cycle
If you're regularly waking up during this time window, consider adjusting your nighttime routine and managing daily stress more intentionally. Here are some helpful strategies:
Journal before bed: Write down your worries or to-do list to clear mental clutter.
Practice calming techniques: Meditation, deep breathing, or progressive muscle relaxation can lower stress levels before sleep.
Limit screen time: Reduce exposure to phones, laptops, and bright lights at least an hour before bedtime.
Watch your stimulants: Avoid caffeine, alcohol, or heavy meals in the late evening, as these can disrupt sleep patterns.
Stick to a sleep schedule: Going to bed and waking up at consistent times helps stabilise your circadian rhythm.
When waking between 3 and 5 AM signals a bigger issue
If early morning awakenings persist for several weeks and start affecting your daily energy or mood, it's worth consulting a healthcare professional. Chronic 3–5 AM wake-ups may be linked to:
Anxiety or mood disorders
Hormonal fluctuations (especially in midlife)
Sleep disorders like insomnia or sleep apnea
Depression or unresolved trauma
Keeping a sleep journal can help you and your doctor identify patterns in your sleep, stress, and daily habits. Waking up between 3 and 5 AM isn't just a frustrating sleep glitch; it's often a window into your emotional state and physiological health. Whether you view it through the lens of ancient folklore or modern neuroscience, these early hours carry more meaning than we give them credit for. By understanding the possible causes and making mindful adjustments, you can reclaim your rest and wake up feeling more in control.
Also Read:
5 Warning signs of ovarian cancer, PCOS, and thyroid trouble that women should not ignore
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
&w=3840&q=100)
First Post
7 hours ago
- First Post
Not just smokers: Doctors flag new risk factors for throat cancer in India
An increasing number of throat cancer cases are being diagnosed among non-smokers in India, particularly men under 60. Experts link this rise to HPV infections, lifestyle changes and environmental exposures. Read here read more Throat cancer, once predominantly associated with tobacco and smoking is increasingly affecting non-smokers in India, particularly men under the age of 60. Medical experts are now sounding the alarm over a dramatic epidemiological shift, citing the human papillomavirus (HPV) as a key driver of this growing trend. 'Traditionally, oropharyngeal cancers in India were largely seen in smokers and tobacco chewers. But now, a growing number of patients, especially men in their 50s—are being diagnosed without any history of smoking,' said Dr Mandeep Singh Malhotra, Director of Surgical Oncology at CK Birla Hospital, Delhi. STORY CONTINUES BELOW THIS AD Dr Malhotra highlighted that areas most commonly affected include the tonsils, base of the tongue, posterior pharyngeal wall and tissues above the voice box. HPV i****nfection the d****riving f****orce The primary factor behind this shift, he said, is the rising incidence of HPV infections which are closely linked to changes in sexual behaviour. 'Increased prevalence of oral sex compared to previous generations has led to higher exposure to HPV, a known carcinogen for the oropharynx,' Dr Malhotra said. A 2023 study published in The Lancet Regional Health – Southeast Asia supports this, reporting that HPV-positive oropharyngeal cancers are on the rise in India, echoing trends observed in Western countries over the past two decades. Other contributing factors include excessive alcohol consumption, poor oral hygiene, a diet low in antioxidants, vegetables and environmental exposure to petrochemicals, wood dust and industrial pollution. Distinct b****iology and b****etter p****rognosis HPV-related throat cancers are biologically different from those caused by tobacco, says Dr. Malhotra. 'They tend to respond much better to chemotherapy and have a higher cure rate, even though they can present at more advanced stages with larger neck nodes. In contrast, cancers linked to smoking and alcohol are often more aggressive and harder to treat.' A 2023 meta-analysis published in JAMA Oncology found that five-year survival rates for HPV-positive oropharyngeal cancer were above 80%, significantly better than the 50-60% rates seen in HPV-negative cases. Breakthroughs in treatment: TORS and bio-Selection Treatment advancements such as Transoral Robotic Surgery (TORS) have revolutionised outcomes, particularly for early-stage patients. 'TORS is minimally invasive, leaves no external scars or bone cuts, and enables faster recovery,' he added. For advanced cases, oncologists are now adopting a 'bio-selection' approach. Patients first receive 2–3 cycles of chemotherapy to assess tumour shrinkage. If the tumour reduces by 50–80%, less invasive options like TORS or radiation can be pursued. If not, a radical surgery followed by radiation becomes necessary. 'This strategy allows us to personalise treatment based on tumour biology rather than a one-size-fits-all approach, ultimately reducing complications and improving survival outcomes,' said Dr Malhotra. According to the Indian Council of Medical Research (ICMR), India sees over 1.3 lakh new cases of head and neck cancers annually, with oropharyngeal cancer forming a significant portion. Globally, WHO estimates that HPV is responsible for up to 70% of oropharyngeal cancers in developed countries, a number now reflecting similar patterns in India. STORY CONTINUES BELOW THIS AD As the medical community adapts to these evolving patterns, awareness and early detection remain key. 'Vaccination against HPV, improved oral hygiene and safe sexual practices are preventive strategies that must be prioritised,' Dr Malhotra said.
The Print
16 hours ago
- The Print
India's draft guidelines on biosimilar drugs can make treatments more accessible, affordable
In India, healthcare affordability is a critical issue, and biosimilars can play a pivotal role in making advanced therapies accessible to a broader population. India's dynamic pharmaceutical ecosystem positions the country to become a global leader in biosimilar production. The government has initiated multiple policy reforms and introduced capacity building initiatives in the form of National Biopharma Mission (NBM) and the Production Linked Incentive (PLI) scheme to boost domestic biosimilar production. But significant obstacles remain concerning regulatory policies and market accessibility. Hence, promoting safe, efficacious, and affordable biosimilars requires a comprehensive strategy — one that not only encourages innovation through research and development, but also streamlines the regulatory processes and ensures rigorous quality standards. Biosimilars present a vital opportunity to increase patients' access to biological therapies and reduce the burden on healthcare systems. Although biosimilar drugs are hailed as a pathway for providing better access to expensive and unaffordable drugs, their production is fraught with hurdles, including high cost and regulatory barriers. Unlike conventional generic medicines, bringing a biosimilar drug to the market requires substantial scientific expertise, advanced technological capabilities, and a robust regulatory apparatus. These challenges have hindered the pace of biosimilar development and limited their adoption and uptake globally. Biologic drugs have become the cornerstone of medical treatment, offering therapies for a number of diseases. Unlike traditional medicines that offer a one-size-fits-all approach, many biologics have a very targeted approach to disease management and treatment. These transformative therapies have altered the treatment landscape for multiple diseases, including cancer and autoimmune disorders. Biosimilars are biological products that are highly similar to approved reference or innovator drugs, with no clinically meaningful differences in terms of safety, purity, and potency. Limitations India has emerged as the global frontrunner in the commercialisation and approval of biosimilars. The country approved its first biosimilar in 2000, well ahead of similar regulatory action in Western markets — the European Union approved the first biosimilar in 2006, while the US approved nearly 10 years later in 2015. The formulation of the Central Drugs Standard Control Organisation (CDSCO) biosimilar evaluation process in 2012 and revision of the guidelines in 2016 provided the much needed regulatory rigour and accelerated the pace of approvals. With 135 approved products as of January 2025, spanning across various therapeutic areas, India has surpassed both the US and Europe. Though India has built a robust domestic biosimilar market, its international presence and the ability to lower prices as compared to small molecule generics remains limited. One of the major reasons has been the inability to align with the scientific and technological advancement happening globally. The changes in the stances of global regulatory bodies signal a potential evolution in the biosimilar landscape and present an opportunity for Indian regulators to align their regulations with those of the UK, EU, and Canada. These global regulatory changes, coupled with the impending biosimilar void, provide a golden opportunity for Indian biosimilar manufacturers to remove the high investment barrier and expand their footprint globally. Reflecting a shift in the biosimilar landscape and global regulatory alignments, the CDSCO released its draft revised Guidelines on Similar Biologics in May 2025. These updated guidelines seek to align India's regulatory approach with established frameworks, specifically the WHO Technical Report Series No. 1043, European Medicines Agency (EMA), and the US Food and Drug Administration (FDA) frameworks. Some of the key changes in the draft guidelines include an increased focus on strengthening the analytical and structural characterisation and in-vitro comparability of biosimilars. Additionally, the guidelines also emphasise on following the principle of 3Rs (Replace, Reduce, Refine) for animal studies, allowing conditional waivers for clinical efficacy studies, and advancing interchangeability practices. Though the focus on 3Rs reflect India's commitment to ethical science and global standards that prioritise animal welfare, it still allows for animal studies in some cases and also leaves the discretion to the licensing authorities. Many of the international developed regulatory bodies like the UK's Medicines and Healthcare products Regulatory Agency, EMA, Health Canada, and USFDA have increasingly shifted away from animal testing and moved to non-animal models. In a ground breaking development, the USFDA has even decided to phase out animal testing for development of products like monoclonal antibodies. But the CDSCO's draft guidelines allowing conditional waivers in place of a complete waiver for animal testing can lead to increased ambiguity, which will increase cost for biosimilar manufacturers and delay access to affordable biosimilars. Also read: India's top students wanted to be doctors. Not anymore A historic opportunity In terms of waiver for clinical trials, there is an increasing shift in the global paradigm in countries like the UK, EU, and Canada where clinical efficacy studies are regarded as an exception rather than a rule for regulatory approval of biosimilars. These changes do not reflect a radical break, but show decades of scientific and regulatory experience with product approvals and data evidence. These jurisdictions have embraced more nuanced approaches and established clear science-driven criteria for when clinical trials will be truly necessary. Health Canada draft guidelines have moved further by requiring the clinical trial sponsor (biosimilar manufacturer) to provide rationale for conducting clinical trials. In contrast, Indian guidelines grant considerable discretion to the licensing authority, without delineating scenarios where such trials will be required. This lack of clarity not only risks regulatory arbitrariness, but will also inflate development costs. India stands at a critical junction of biosimilar innovation. Amidst rapid advancements in its scientific prowess, policy shifts, and an evolving regulatory landscape, it is well-positioned to spearhead advancements in producing affordable biosimilars. The 2025 Draft Guidelines on Similar Biologics offer a historic opportunity to advance India's healthcare system. By removing persisting ambiguities in animal studies, clarifying conditions for clinical trials, and prioritising affordability, it will not only provide the much needed impetus to India's biosimilar industry but can also make biosimilars more accessible and reinforce India's leadership in affordable medicine. Chetali Rao is a Senior Scientific Researcher and Legal Advisor at Third World Network. Views are personal. (Edited by Aamaan Alam Khan)
Time of India
18 hours ago
- Time of India
How much vegetable intake is needed daily? Top functional medicine doctor weighs in
Ever since the beginning, people might have advised you to eat your vegetables and greens. Vegetables and leafy greens are key to physical and mental health. The fiber content in the vegetables improves gut health, and while the nutrients present in them promote heart and brain health, among others. Tired of too many ads? go ad free now But how much vegetables should you eat to get these benefits? What should be the daily intake when it comes to vegetables? Dr. Shirley Koeh, a functional medicine doctor based in Kuala Lumpur, Malaysia, has shared insights on this. From the daily vegetable intake to portion sizing, the doctor shares valuable information on vegetables. Let's take a look. Daily intake of vegetables Though should be a crucial part of our daily diet, most people fall short. For most people, their meal is largely meat-based, and carbs, especially in Western countries. Children are more likely to eat fewer vegetables than they require. Dr. Koeh agrees the same and adds, 'How much vegetables do you need every day? Most people are not even close, especially your kids.' But, in order to get optimal health benefits, it is crucial that your diet has enough veggies. But what should be an ideal portion? According to the NHS, adults should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. Dr. Koeh further breaks down this and suggests, 'Use your fist to measure your portion size that matches what your body needs. Taking cooked , you'll need roughly about 4 to 5 fistfuls per day.' She emphasizes that the portion sizes may vary if you are opting for raw vegetables. 'If it's raw veggies, you'll need up to 10 fistfuls per day. This is because raw vegetables will shrink when cooked, so you will need to double the amount,' she adds. Tired of too many ads? go ad free now Supreme Court Pushes Central Govt to Finalise FOPL: What It Means & Why It Matters? | Explained The recommendation for children is also similar. They should aim to eat at least 5 portions of fruit and vegetables every day. The exact amount, however, could vary depending on the child's age, body size, and levels of physical activity. Why veggies are important Dr. Koeh also stressed the importance of incorporating vegetables into the daily diet. 'Vegetables aren't just healthy, but they provide fiber, which is the food for your gut bacteria. It also stabilizes your blood sugar and your cholesterol. And most importantly, it supports your immune function,' she said. While eating veggies, also ensure to incorporate a variety of them. The more colourful the plate, the healthier.
