Over time, peaceful nights tend to become rarer. But why do we wake up always between 3 a.m. and 4 a.m. but not at a different time? Scientists have studied the question and found a logical explanation.
Our sleep is a real precision clockwork. Every night we go through cycles of 90 to 120 minutes, alternating between slow-wave and REM sleep. These cycles follow one another like a well-regulated choreography, with phases of lighter sleep where our brain exhibits activity close to wakefulness. It is during these phases that the famous “micro-awakenings” naturally occur, generally five to seven per night.
Most of us have a relatively regular bedtime, usually between 11 p.m. and midnight. This routine, combined with the fixed length of our cycles, explains why our nighttime awakenings often occur at the same time, most generally between 3 a.m. and 4 a.m. These awakenings generally correspond to the third or fourth sleep cycle, a time when our sleep naturally becomes lighter. So much for the scientific explanation.
Traditional Chinese medicine, however, offers a different interpretation of these nocturnal awakenings. According to an age-old theory, each organ is associated with a specific time slot, linked to our internal clock. Waking up between 3 a.m. and 5 a.m. could therefore signal an imbalance in the lungs, possibly linked to respiratory problems, stress or a disrupted breathing rhythm.
How to get quality sleep again?
Our contemporary lifestyle can amplify this natural phenomenon. Exposure to screens before bed, daily stress, late eating or even an unsuitable temperature in the bedroom are all factors that can disrupt our sleep cycle and make these awakenings more frequent or longer.
The key often lies in the adoption of real sleep hygieneincluding regular hours and an environment conducive to rest.
While waiting to find the right balance, here are some effective tips for managing these nocturnal awakenings:
- Absolutely avoid looking at the time, which will only increase anxiety
- Stay calm and relaxed in bed, accepting this awakening as normal
- If sleep does not return after 20 minutes, get up for a calm activity like reading
- Practice deep breathing or cardiac coherence
- Make sure your room is cool (ideally between 18 and 20°C), dark and quiet
It is also recommended to maintain a calming evening routine: avoid screens an hour before bedtime, focus on relaxing activities, and keep a comfortable temperature in your bedroom.
These habits will help improve the overall quality of your sleep and make it easier to get back to sleep during those nighttime awakenings.
- Nocturnal awakenings around 3-4 a.m. are linked to natural 90-120 minute sleep cycles
- These awakenings are normal and correspond to phases of lighter sleep
- Simple solutions exist to get back to sleep quickly, the first being not to look at the time and to accept this phenomenon as natural
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