Many people struggle to build habits that support healthy sleep, and as a result, they wake up feeling groggy, irritable, and anything but refreshed. Instead of rising with energy and clarity, they start the day feeling drained—and they might not even know why.

Interestingly, it’s not uncommon to wake up multiple times during the night without even realizing it. Most of these awakenings are so brief—sometimes just a second or two—that they go unnoticed. However, some of them last longer and can interfere with your ability to fall back asleep, leading to disrupted rest and lingering fatigue the next day.

If this sounds familiar, it’s important to understand why it’s happening. Figuring out the root cause of these nighttime awakenings can help you take steps to stop them, allowing your body and mind to get the rest they desperately need.

Sleep happens in cycles: we move from wakefulness to light sleep, deep sleep, and then into REM sleep, which stands for Rapid Eye Movement. REM is the phase where dreaming is most frequent and intense. As the night progresses, REM stages become longer and more frequent, especially in the early morning hours. That’s when your body and brain are most active—just before waking.

While aging and conditions like sleep apnea are often blamed for frequent awakenings, there may be another explanation, especially if you consistently wake between 3 and 5 a.m. This window of time has long been known in folklore and spiritual traditions as the “Witching Hour.” It’s said to be a time when spiritual energy is most active, and some believe this awakening is actually an “energetic shift” or spiritual “awakening.”

According to Traditional Chinese Medicine (TCM) and the ancient theory of Qi (pronounced “chee”) energy, the human body is governed by a 24-hour internal clock. This energy flows through different “meridians” or energy pathways in the body, each one connected to specific organs and emotions. These meridians are activated at specific times of day or night. Between 3 and 5 a.m., the meridian associated with the lungs is active.

In TCM, the lung meridian is considered deeply spiritual. It’s linked to the idea of freedom and the ability to “let go.” If you find yourself waking during these hours, your body may be signaling emotional blockages or unresolved grief. This might be your body’s way of processing anxiety, sadness, or a sense of being emotionally trapped.

Also, just after the lung meridian phase, the large intestine meridian becomes active. This meridian plays a key role in the body’s natural detox process—both physically and emotionally. In other words, these early morning hours are when your body may be trying to clear out what no longer serves you.

If you’re consistently waking between 3 and 5 a.m., consider it a signal to check in with yourself. Are you holding onto grief or guilt? Is there an emotional burden that needs your attention? Could stress or anxiety be interfering with your energy flow?

While science tends to focus on physical causes of sleep disruption, many cultures look beyond the physical to explore the emotional and spiritual dimensions of sleep. If you’re open to it, this perspective can provide a new way to think about your body’s messages—and help you find more meaningful rest.

To begin making changes, try creating a calming nighttime routine that helps ease your body into a deeper sleep. Practice breathing exercises, limit screen time before bed, and make your sleep environment as peaceful as possible. And if you’re drawn to the spiritual side, you might consider journaling your feelings before sleep, practicing meditation, or exploring energy healing techniques like acupuncture or Reiki to restore balance in your meridians.

Ultimately, the goal is to tune in. Whether your early morning wake-ups are the result of a restless mind, a physical issue, or something more mysterious, paying attention to these cues can help you understand your body on a deeper level.

So, the next time you find yourself awake in the still of the night, don’t just roll over and ignore it. Your body might be trying to tell you something important.