Waking Up at 3 a.m.: Is Someone Watching You? Spiritualism & Health

• Waking up at 3 a.m. doesn’t necessarily mean that someone’s watching you, but it could have other spiritual and health interpretations.
• 3 a.m. is believed to be a spiritual time when angels or spirits are more likely to communicate with you.
• You might wake at 3 a.m. because you’re under stress, you have insomnia, you drank too much alcohol, you’re pregnant or menopausal, or you’re reaching midlife.

Does it mean someone is staring at you if you wake up at 3 a.m.?

No, it doesn’t mean someone is staring at you if you wake at 3 a.m. In general, any “meaning” of waking up at 3 a.m. is considered to be superstition. However, many people believe that 3 a.m. is the Witching Hour or the Devil’s hour because spiritual connections between dimensions seem to be stronger during this time. Waking up during this time might mean that you’re sensitive to the spiritual activity around you. When some people wake up, they tend to assume they're being watched. This might be because they feel like their body’s “gaze detection” system has been activated, which can sense when someone is staring at them. However, the belief that you wake up because your “gaze detection system” is activated is usually rooted in non-reality.

Spiritual Interpretations

The veil between our realm and the spiritual realm is thin at 3 a.m. Some believe that spirits and angels are more likely to communicate with you during the Witching Hour, between 3 a.m. and 4 a.m. To understand what this hour is trying to tell you when you wake up, you can journal, meditate, pray, and be open to receiving all messages. Creating a daily routine can also help you practice better self-care, which can make your mind more open and relaxed at night. Use your journal to write down notes and dreams. You might receive messages from spirits while you’re sleeping.

A guardian angel may be trying to tell you something if you wake at 3:33 a.m. You might receive this message when you’re feeling discouraged or lonely. The number 333 is your guardian angel’s way of letting you know that you’re on the right track, that you have a clear handle on life, and that you should be excited about what’s coming in the future. When you see this number, it can mean that: It’s time to take action and make your dreams come true. Someone close to you is pregnant and might give birth soon. You need to readdress a problem that’s buried in the past to avoid it reappearing in the future. EXPERT TIP Mari Cartagenova Mari Cartagenova Psychic Medium & Animal Communicator Mari Cartagenova is a Psychic Medium & Animal Communicator based in Westford, Massachusetts. Mari has been seeing and speaking to Spirits since she was a child, and she loves to share her psychic gifts and abilities to help others. She specializes in mediumship, intuitive psychic guidance, past life or soul reading, and animal communication. Mari is the 2019 Award-Winning Best American Psychic and a Certified Advanced Spirit Worker. Mari Cartagenova Mari Cartagenova Psychic Medium & Animal Communicator When cats wake up their owners at 3 a.m., they could be passing along spiritual messages. Their intuitive ability makes them sensitive to spiritual forces. So this might signal communication from the spirit realm. The specific time, known for spiritual activity, adds to the meaning - suggesting protection, guidance, or connection with spiritual beings.

Health Interpretations

Stress If you find yourself waking up at 3 a.m., it might be because your stress is causing you to wake up earlier than you normally would. If you’re frequently triggering your stress response, your body has a difficult time getting back to baseline, which could cause a bad night of sleep. To soothe your body and relieve stress before bedtime, try practicing progressive muscle relaxation: In a quiet place, sit or lie down in a comfortable position. Take a few gentile breaths in and out, and begin tensing groups of muscles, one at a time, as you breathe. Hold the tension as you inhale, and release it as you exhale. Start with the muscles in your head, neck, and face, and then relax the muscles on your front side and your backside, all the way down to your feet. Repeat for any areas where you still feel tension.

Insomnia Insomnia is a common sleep disorder that can cause you to lie awake for a long period before falling asleep, sleep for only short periods, stay awake for most of the night, or wake up too early. If you think you might have insomnia, here are some ways to help: Develop good sleep habits to relieve short-term insomnia. Seek out cognitive-behavioral therapy to help alleviate anxiety that might cause insomnia. Talk to your healthcare provider to see if a medication can help you re-establish a regular sleep schedule.

Alcohol consumption In small amounts, alcohol can act like a sedative and make you fall asleep faster. However, it can also make you wake up during the middle of the night as your body is metabolizing it. Studies show that drinking alcohol before bed can lead to poor quality sleep. Limit your alcohol intake before bed to increase your chances of sleeping through the night and avoiding 3 am.

Hormones Hormonal changes may cause you to wake up during nighttime. If you’re pregnant or going through perimenopause or menopause, you might experience changes to your normal sleep schedule that can be uncomfortable or disruptive. If you’re pregnant, try using a maternity pillow to make sleeping on your side or your back more comfortable. If you’re going through menopause and having hot flashes that cause you to wake up at night, try using a fan or cool bedding to sleep more comfortably. You can also try using an over-the-counter sleep aid like melatonin to re-orient your sleep schedule.

Aging Midlife can make you more vulnerable to sleep disturbances, especially if you’re a woman. As you grow older, your normal sleep schedule gets shorter, and you spend less time in deep sleep. If you go to bed early trying to sleep, you might wake up at 3 or 4 a.m.—too early to get up, but too late to fall back to sleep. As you age, you might also accumulate more stress which can make it difficult to get a consistent night’s sleep. If you feel more stressed out than normal, try practicing breathing techniques or writing in a journal before bedtime to decompress.

Medicine Certain medications can interrupt your sleep cycle. Cold and allergy decongestants, stimulants, steroids, and some medications for asthma, diabetes, mood and anxiety disorders, pain, or prostate health can disrupt your sleep. If you think your medication may be causing damage to your sleep schedule, talk with your doctor about alternatives. Practicing good sleep habits, eating a healthy diet, and exercising regularly might also help you realign your sleep schedule.

How to Stop Waking Up at 3 a.m.

Exercise regularly. Research shows that a single instance of moderately intense exercise can decrease racing thoughts that can keep you up at night. Although researchers don’t know exactly how physical activity improves sleep, studies show that people who engage in at least 30 minutes of moderate aerobic exercise might see a difference in their quality of sleep the same night. Here are some exercises you can do at least 1 to 2 hours before bed to improve your sleep: Take a brisk walk. Do water aerobics. Ride a bike on level ground or with a few hills. Push a lawn mower. Play doubles tennis.

Make your bedroom a sleep-friendly sanctuary. Reserve your bed for sleep, intimacy, and bedtime rituals like meditation or reading for pleasure. Set a healthy sleep environment by keeping the noise level low and the room cool and dark. Use a fan or a white noise machine to block out noise. Reduce how much water you drink before you go to bed. Even though some people drink water before bed to get up in the morning, drinking too much can cause you to wake up too early.

Create a nighttime ritual. Establishing a consistent routine before going to bed can help get your mind in the mood for rest and improve the quality and length of your sleep. Set a bedtime that’s early enough for you to get at least 7-8 hours of sleep, and try to get up at the same time every day. Choose calming activities to do before bed, such as: Drinking a cup of tea. Practicing meditation. Taking a warm bath. Listening to music. Reading a book. Eating a light snack. Doing your skincare routine. Writing in a journal. Jotting down a to-do list for the next day.

Practice positive thinking. If stress or anxiety causes you to wake up earlier than you normally would, exercising self-compassion could help you break the cycle of rumination, which can cause insomnia. When something happens during the day that can cause you to lose sleep, try showing yourself the same kindness and compassion that you would show a close friend if they made the same mistake. Cognitive behavioral therapy can teach you how to change habits and thinking patterns that interfere with getting a good night’s sleep.