I have sometimes tried to fight against the wolf hour... it was useless.
Why it's sometimes better to accept it instead of fighting it
There are moments in the night when the world seems to stand still. The clock shows a time we often refer to as the ‘witching hour’ – that phase between midnight and dawn when darkness is at its deepest and thoughts are at their loudest.
A mystical time between night and morning
The witching hour, also known as the hour of the wolf, refers to the time between around 3 and 4 a.m. In literature, mythology and psychology, it is considered the most mysterious hour of the night – a time when the veil between consciousness and subconsciousness, life and death, reality and dreams seems particularly thin.
Perhaps you know the feeling: you lie awake, your mind is restless, and you try to fight against this hour. But no matter how hard you try, nothing seems to help. Why is that? And what if we learned to embrace the witching hour instead?
The origin of the term
The term ‘wolf hour’ originally comes from Norse and Germanic mythology: during this time, wolves are said to roam, demons awaken and souls lose their peace. In Christian tradition, this hour is often considered the ‘diabolical’ reversal of the divine hour at 3 p.m., the supposed time of Jesus' death.
Once again, hormones are to blame for us waking up at night...
The witching hour is no coincidence. It is a natural part of our circadian rhythm, the internal clock that controls our sleep-wake cycle. Physiologically, this waking up is related to our hormone levels, more specifically to the interaction between melatonin, serotonin and cortisol.
Melatonin is commonly known as the ‘sleep hormone’ that our body releases in the dark and then converts into the ‘feel-good hormone’ serotonin. The release of cortisol is a stress response of the body.
Around 3 a.m., our body temperature drops significantly during sleep and melatonin levels are high. At the same time, our cortisol and serotonin levels are low. This combination means that we lack the anti-stress effect of cortisol and the mood-lifting effect of serotonin. Coupled with the very high melatonin activity, this disrupts the hormone balance needed for good sleep – and we wake up more easily.
In addition, blood flow to certain areas of our brain is somewhat reduced during this night-time phase. When we wake up, we are all the more susceptible to negative feelings such as anxiety, pessimism and sensitivity. So during this phase of the night, we not only wake up more easily – we also find it harder to fall back asleep because we quickly fall into brooding and negative thought spirals.
Why fighting it is useless
Many of us try to fight against this hour. We force ourselves to fall asleep, distract ourselves or get annoyed about our insomnia. But often this struggle only intensifies the feeling of helplessness. Why? Because we are fighting against something that is deeply rooted in our biology. The wolf hour is not an enemy – it is part of us.
When we try to fight the wolf hour, we put ourselves under pressure. We expect to be able to fall asleep immediately or to switch off or calm our thoughts. But the more we try, the more resistance we create. The mind becomes a battlefield, and the silence of the night becomes a frightening enemy.
What's more, the wolf hour is often a time for reflection or slowing down. In the hustle and bustle of everyday life, we rarely have the opportunity to pause and engage with our thoughts. The night brings back what we have suppressed during the day. When we try to suppress these thoughts, we only reinforce their presence.
...a chance to get to know myself better and make peace with my thoughts?
Here are some ideas on how you can make good use of the witching hour:
- Breathe consciously: Focus on your breathing. Slow, deep breaths can help you calm down and relax.
- Write down your thoughts: Sometimes it helps to get your thoughts out of your head and onto paper. It doesn't have to be perfect – the point is to let them go and gain clarity.
- Accept the silence: The wolf hour is a time of calm and reflection. Instead of fighting it, you can learn to use it as a moment of inner reflection.
- Turn on the light and read: If rumination is keeping you awake, it can help to turn on the light and read for a while. This can make you tired again and calm your thoughts.
- Get up: If that doesn't help, get up slowly and mindfully. Sit down on the sofa with a glass of water and avoid too much light so as not to wake your body unnecessarily. Avoid your smartphone and laptop – unless they have a night mode with a blue light filter.
- Only go back to bed when you are tired: It is important not to go to bed feeling frustrated and try to force yourself to sleep. Only when you are really tired and feel sleepy should you lie down again and close your eyes.
What are your experiences with the wolf hour / whitching hour? We would love to hear from you!
