How to avoid these sudden wake-ups?

The good news is that a few simple adjustments can make a big difference:

• Create a calming bedtime routine: a quiet book, soft lighting, herbal tea without caffeine—anything that signals it’s time to slow down.

• Avoid screens at least an hour before bed: blue light delays sleep and interferes with deep rest.

• Stick to regular sleep and wake times: even on weekends, try to keep your schedule consistent.

• Try relaxation techniques: deep breathing, heart-coherence exercises, or guided meditation can help calm the mind.

And if you do wake up anyway? Instead of lying there stewing, get up, sip some water, take a few mindful breaths, and then return to bed without pressuring yourself to fall asleep immediately.

Peaceful nights are prepared during the day too

Finally, don’t forget that good sleep isn’t only about what happens at night. Regular physical activity, a balanced diet, and plenty of natural light exposure during the day all play key roles in keeping the body’s internal clock on track.

So yes, the “hour of the wolf” may belong to Nordic tales… but in real life, sometimes all it takes are small, intentional habits to bring back calm, uninterrupted nights.