As someone who's always waking up early to go running (and frequently sleep-deprived because of my shifts haha), I totally get the frustration when technology doesn't cooperate. But yeah, a stalled update is usually a sign that something's taking up disk space or there's a corrupted file.
First, you really need to free up space on your PC. Windows 11 needs a lot of free space to do the update properly, like tens of GB to work with. I'd say check if you have at least 20-30 GB free, then start deleting stuff you don't actually use, empty the Recycle Bin, clean up temp files. There are programs like CCleaner that help, but be careful not to mess with anything important. Then restart your PC and try again. Sometimes it also helps to temporarily disable your antivirus during the update (Windows Defender usually disables itself, but if you're using something like Avast then it's worth turning it off), because sometimes these programs block the system files that Windows is trying to access.
If it keeps freezing in the same spot, then I'd suggest trying a reset through the Recovery Partition or even doing a clean install using a bootable USB with Windows 11's ISO. It's more work but it actually solves the problem because you're basically installing from scratch. Before you do that, make sure to back up everything important, got it? And if you want to avoid these problems in the future, don't let your PC get too full, always keep some GB free. While I'm out running early in the morning and I see people with their bugged-out PCs, I think a little preventative maintenance saves so much time down the road, you know?