Why You Keep Waking Up Between 3 and 5 AM

Many people struggle to build habits that improve their sleep. Instead of waking refreshed, they feel tired and irritable. A major reason could be frequent nighttime awakenings—some so brief you may not even notice them, while others disrupt your ability to fall back asleep.

Understanding what causes these disruptions is crucial for improving sleep quality. Some awakenings relate to natural sleep cycles, which include light sleep, deep sleep, and REM sleep—the dream phase that becomes more frequent toward morning.

Common explanations include aging or sleep disorders like sleep apnea. However, some theories explore more spiritual or energetic causes for waking between 3 and 5 AM.

This early-morning window is often referred to as the “Witching Hour,” believed by some to be a time of heightened spiritual energy or awakening.

Ancient Chinese medicine offers another explanation. It suggests that the body’s Qi energy flows through specific meridians, each activated at different times of day. Between 3 and 5 AM, the Lung meridian—which is linked to freedom and emotional release—is most active.

The Large Intestine meridian, responsible for detoxifying the body, is also activated during this time. Waking during these hours could indicate energy blockages or emotional stress tied to these systems.

If you frequently wake at this time, reflect on what may be weighing on your mind or body. Your internal clock—or meridians—might be trying to tell you something important.