Restless at 4:30am?
Sound Asleep? Mindfulness at 4:30AM
Have you ever been jolted awake by a sound — only to find your mind racing and sleep nowhere in sight?
That was me this morning. It was 4:30AM when my husband’s snoring interrupted what’s usually a blissful eight hours of sleep. Now wide awake, I noticed a stiff shoulder, a hint of hunger, and a mind brimming with “what ifs” about the future. I wrestled with my pillow, rolled over, and wondered if I’d fall back asleep before the alarm sounded.
The Irony of "Sound Asleep"
In the midst of tossing and turning, I started wondering about the phrase “sound asleep.” After all, it was the sound of snoring that woke me, and I was already anticipating the sound of my alarm clock.
Out of curiosity (later, once I was officially up for the day), I looked it up. Turns out, the term comes from the Old English word “sund,” meaning safe, whole, or uninjured. It eventually came to describe a deep, undisturbed sleep — the kind I was very much craving in that moment.
The Sounds of 4:45AM
So there I was, now 4:45AM, awake, annoyed, and decidedly not sound asleep. That’s when I turned to my mindfulness practice for support. I decided to stop fighting wakefulness and instead, open up to the moment — to the sounds around me.
In full transparency, it wasn’t a perfectly calm process. My mind see-sawed between spiraling thoughts and gentle redirection. But mindfulness is just that: noticing when the mind wanders, and returning — again and again — with kindness.
And since the weather was a little warmer, we slept with the windows open for fresh air, so there was a whole soundscape available to me. I listened.
The little frogs — peepers — were chirping and singing their hearts out. Birds began their early morning melodies. My husband’s snoring had softened into rhythmic breathing. I even heard the occasional whoosh of cars on the nearby highway.
Slowly, something shifted.
I felt my body soften and release into the moment. I might have fallen asleep — or maybe I drifted into that beautiful in-between space. Then the thoughts returned: Will my younger daughter pass her finals? Will my older daughter get a new job?
And again — I came back. Back to the peepers, the birds, the breath.
How Mindfulness Helped Me Sleep
I noticed the present. Instead of getting swept up in anxious thoughts, I gently redirected my attention to sound.
I practiced with kindness. Each time my mind wandered, I didn’t judge — I just returned.
My body responded. With awareness and acceptance, tension released, and rest returned.
Stayin’ Alive… and Asleep
At 6:15AM, my alarm went off — Stayin’ Alive by the Bee Gees (yes, that’s what was playing). And I was delighted to realize… I had fallen back asleep. My body and mind got a little more rest, and I was grateful!
A Gentle Invitation
Mindfulness doesn’t promise perfect sleep, but it can offer moments of rest in the midst of restlessness. If you’re curious about how mindfulness can support your sleep — or your life — we invite you to join one of our free community sessions. You’re always welcome.
Wishing you a gentle sense of ease at all hours of the day and night,
Julia Hepfer
Program Manager
Let's Connect In Norwalk!
Join us on Wednesdays from 11:30am - 12:30pm at the Norwalk Public Library (Belden Ave) starting this Wednesday, June 4th.
Meet in the Teen Room - and if the weather is nice we may head outside for our practice.
As always, you are invited to any of our free and open upcoming mindfulness meditation sessions - in select libraries and on zoom!