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Witching hour

10 great tips to stay calm and safe during the witching hour

The witching hour refers to the time between night and morning when our body is especially sensitive and active. For those who care about health, self-care and beauty, it offers interesting opportunities but also challenges. How can you best make use of this special phase?

Keep a consistent sleep–wake rhythm

Go to bed and get up at roughly the same time every day. A stable rhythm helps your body wake up less often at night and fall asleep again more quickly.

Create an optimal sleep environment

Ensure a cool (ideally 16–18 °C), quiet and dark environment. A good mattress, a suitable pillow and proper bedding improve sleep comfort and reduce nighttime disturbances.

Don’t look at the clock

If you wake up during the night, avoid looking at the clock. This usually increases inner pressure and reinforces negative thoughts. It’s better to stay calmly in bed and distract yourself, for example by counting sheep.

Get up if thoughts are racing

If your mind won’t settle, get up and do something soothing, such as a puzzle. Alternatively, write down your thoughts. As soon as you feel sleepy again, go back to bed.

Establish bedtime rituals

Develop short rituals before bedtime that calm the mind. A warm drink, for example herbal tea, keeping a journal or gentle yoga make falling asleep easier and support recovery.

Avoid stimulants before bedtime

Caffeine, alcohol and heavy meals can increase nighttime awakenings. Ideally avoid these substances for at least four hours before going to bed.

Consciously stop the carousel of thoughts

If you get lost in rumination, ask yourself these three questions: Will the problem still be urgent tomorrow? Do I have to solve it immediately? What if I can’t solve it? Honest answers help reduce pressure.

Use the 4-7-8 breathing method

Use this breathing technique to calm the mind: inhale through the nose for four seconds, hold the breath for seven seconds and exhale through the mouth for eight seconds. Repeat the exercise several times.

Use light deliberately

If you get up during the night, turn on only dim lighting. Bright light reduces the sleep hormone melatonin and makes it harder to fall back asleep. Dimmed lamps can help interrupt the spiral of thoughts.

Keep medical advice in mind

If you regularly lie awake at night and feel very distressed, seek medical advice. This allows possible health causes to be identified and treated specifically.

editorial.facts

The witching hour is usually between 3 and 5 a.m. It is a time when we often wake up unconsciously and are particularly vulnerable. During this phase emergency calls and accidents increase, which is why it is sometimes called the „catastrophe hour“.
The term comes from old legends. People believed that wolves were most active at this time and that people became especially vulnerable to fears and nightmares.