Why You Keep Waking Up Between 3 and 5 AM

Waking up between 3 and 5 AM is a common issue that can leave you feeling drained and frustrated. While occasional sleep disruptions are normal, frequent early-morning awakenings may point to deeper causes.

Biologically, your body cycles through stages of sleep, including light, deep, and REM sleep. REM becomes more frequent in the early morning, making awakenings more likely. Age, stress, and sleep disorders like sleep apnea can also contribute.

However, some explanations are more holistic. In traditional Chinese medicine, this time corresponds to the Lung meridian, associated with emotional release, grief, and the breath. Energetically, it’s a time for clearing and reflection. Emotional stress, unresolved grief, or unprocessed feelings might be stirring your system awake.

Spiritually, the 3–5 AM window is sometimes called the “Witching Hour”—a time when spiritual energy is heightened. Some believe that waking during this period could indicate a personal or spiritual awakening.

If you’re regularly waking at this hour, consider your emotional well-being and daily habits. Are you holding onto stress, sadness, or tension? Your body may be signaling a need for healing or change.

Listening to these cues—both physical and emotional—can be the first step to more restful, restorative sleep.