Many people find it disturbing to wake up between three and five in the morning. This period of time, which is also known as the “witching hour” in folklore, is when our bodies’ circadian rhythms are at their lowest point.
It can be confusing to be awake at this time, whether it is because of stress, health problems, or a chance event.
However, the following steps can ensure your safety and well-being during these early hours.
Here are ten important things you should do if you wake up between 3-5 AM.
1. Stay calm & avoid panic
The first and most important task is to remain composed. Your heart rate may increase during panic attacks, making it more difficult to fall back asleep.
To relax your body and mind, engage in deep breathing exercises. Breathe out through your mouth after taking a slow, deep breath through your nose and holding it for a few seconds.
2. Check your surroundings
Make sure that your surroundings are safe. If you live in an area where security is a concern, double-check that all doors and windows are locked.
This will give you peace of mind and help you relax.
3. Hydrate yourself
Often, waking up at odd hours can be because of dehydration. Take a few sips of water.
Hydration can help you feel more relaxed and might even help you get back to sleep.
4. Avoid checking your phone
Give up looking at your phone and other electronics.
The hormone that controls sleep, melatonin, may be interrupted by the blue light that screens emit. Instead, stay away from screens and keep the lighting low.
5. Engage in light stretching
Light stretching or yoga can enable you to release any tension in your body. Focus on gentle stretches that don’t raise your heart rate too much but help relax your muscles.
This can also ease any discomfort that might have woken you up in the first place.
6. Practice mindfulness or meditation
Meditation and mindfulness practices can help you focus your thoughts and lower your anxiety.
Numerous apps and internet resources offer guided meditations that are especially made for sleep and relaxation.
7. Evaluate your sleep environment
Sometimes, waking up at odd hours can be due to an uncomfortable sleep environment.
Check if your room is too hot or too cold, if any noises could disturb you, or if your mattress and pillows are comfortable.
Making adjustments can improve your chances of getting uninterrupted sleep in the future.
8. Write down your thoughts
If your mind is racing with thoughts, try writing them down. Keeping a journal by your bedside allows you to jot down any concerns, tasks, or ideas that might be keeping you awake.
This can help clear your mind and make it easier to relax.
9. Listen to soothing music or sounds
You can fall back asleep with the aid of relaxing music or natural sounds. Make a playlist of soothing music or play soothing noises like rain or waves on the ocean with a sound machine.
This sound might produce a calm atmosphere that is good for sleeping.
10. Read a book
Reading a physical book (not an e-book) under dim lighting can help you feel sleepy. Choose something light and non-stimulating.
Avoid thrillers or anything that might get your adrenaline pumping. A few pages of a favorite novel or some poetry can do wonders for calming your mind.