Why do we always wake up around 3 or 4 in the morning ? The scientific explanation

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Over time, peaceful nights tend to become rarer. But why do we always wake up between 3 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 and paradoxical sleep. These cycles follow one another like a well-regulated choreography, with phases of lighter sleep where our brain shows 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 relatively regular bedtimes, usually between 11pm and midnight. This routine, combined with the fixed length of our cycles, explains why we often wake up at the same time, most often between 3am and 4am. These wake-ups usually correspond to the third or fourth sleep cycle, a time when our sleep naturally becomes lighter. That's the scientific explanation.

Traditional Chinese medicine, however, offers a different interpretation of these nighttime awakenings. According to an age-old theory, each organ is associated with a specific time slot, linked to our internal clock. Waking up between 3am and 5am could therefore signal an imbalance in the lungs, possibly linked to respiratory problems, stress or a disrupted breathing rhythm.

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How to get quality sleep again ?

Our contemporary lifestyle can amplify this natural phenomenon. Exposure to screens before bed, daily stress, eating late 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 adopting real sleep hygiene, including regular schedules and an environment conducive to rest.

While waiting to find the right balance, here are some effective tips for managing these nighttime awakenings:

• Absolutely avoid looking at the time, which would that 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 such as reading
• Practice deep breathing or cardiac coherence
• Make sure your bedroom 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 your bedroom at a comfortable temperature.

These habits will help to improve the overall quality of your sleep and make it easier to fall back asleep during those nighttime awakenings.

• Nighttime awakenings around 3-4am are linked to the natural sleep cycles of 90-120 minutes
• These awakenings are normal and correspond to lighter sleep phases
• There are simple solutions to fall back asleep quickly, the first being not to look at the clock and to accept this phenomenon as natural

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