I am always intrigued at how after spending an entire day eating effectively balanced meals, it all goes out of the window when the moon comes up. A whisper that grows louder and meaner the longer I try to quiet it. Does that ever happen to you? Perhaps you’ve stuck to your diet exactly but by night-time, the pangs start, so powerful which make you believe there is nothing in this world that will satisfy it other than a piece of chocolate or [indulge in a savory high fat carb laden comfort food]. While learning why I continue to do this, I have discovered a few surprising (and uncommon) realities behind those late-night food runs that could potentially help you as well.
Late Night Cravings: Why Do They Hit?
The urge for compulsive eating in the middle of the night doesn’t come out of nowhere. Indeed, it is a highly complex cycle that involves hormones, emotions, and even the reward center in your brain. Until fairly recently, I assumed it was all caused by hunger; maybe it had been too long since I ate earlier in the day. And then, of course, it gets even more complicated…
At night, the hunger hormone ghrelin spikes, and the satiety hormone leptin drops. One of the factors leading to this hormonal shift is our natural circadian rhythm, which regulates digestion, metabolism, and other body functions. It’s also the time of day when your metabolism naturally slows down, which creates an immense food craving because your body is producing more ghrelin during the evening hours! That’s why that late-night snack can sit in your stomach longer and lead to a greater increase in weight.
And it’s not just hormones. Late-night cravings are also due to stress and emotions, which send signals to your brain. Is it just me, or are comfort foods even more appealing when nights have been extra stressful? This is because our brain tries to balance negative vibes with a sliver of pleasure. When people binge on sugary and fatty foods, the dopamine triggered by these foods (dopamine is your ‘feel-good’ neurotransmitter) helps you feel good for a short while, this is why you might turn to junk food when feeling under stress.
Late Night Cravings Food: What We Reach For And Why
It’s one thing to crave food at night, but have you ever wondered why it’s always those specific indulgent items that make it to your midnight snack list? Why not a salad or some fruit? I’ve been intrigued by this for a while, and after diving deeper, I found out something that took me by surprise.
When we think of late-night snacks, we often picture a bowl of chips, ice cream, or cookies. Why? It turns out, our brain has a specific bias toward high-calorie, high-fat foods during times of fatigue. When your energy levels dip – which they naturally do at night – your brain prioritizes energy-dense foods that can quickly provide the body with fuel. That’s why you won’t usually crave a green smoothie at 11 p.m.
Here’s another rare piece of information: specific nutrients in certain foods can influence our nighttime cravings. For instance, low levels of magnesium in the body can heighten cravings for chocolate. It’s not just about wanting something sweet – your body may actually be telling you it needs magnesium! Similarly, a lack of serotonin – a mood-regulating neurotransmitter – can lead to cravings for starchy, carb-rich foods like bread and pasta, as they help increase serotonin levels.
But the foods we crave aren’t just about nutrient deficiencies. There’s an emotional connection as well. Late at night, when the day is done, our defenses are down, and we’re more likely to reach for ‘comfort’ foods that remind us of home, family, or happier times. This emotional tie is why we often reach for that pint of ice cream or slice of pizza after a long, stressful day.
How To Stop Late Night Cravings: Strategies That Work
So how do you defeat late-night snacking? Through a mix of trial, error, and research, I have grown better at avoiding them, and I’ve picked up some hacks to get through the days… other than your usual ‘just drink some water!’ Over time, you might find that a few of these will work better for you than others. These are techniques that tackle both the physical and emotional reasons behind cravings (because it’s never just about being hungry).
Have A Mindful Night Routine
One thing I have learned is that late-night cravings love mindlessness. Really, many of our cravings come while we’re plopped on the couch in front of the TV or while we mindlessly scroll through social media. With a distracted brain, resistance is more difficult. With a thoughtless nighttime routine, cravings become somewhat inevitable. I have stopped watching mindless TV and scrolling until 10 PM, replacing it with an evening ritual or stretching while meditating. When I am being mindful, I do things that are not food-centric and listen to what my body actually needs.
Have Balanced Meals Throughout the Day
This one should be common sense, but it’s the underlying reason that counts. I remember when I initially began eating protein, fiber, and healthy fats throughout the day, my late-night cravings almost vanished. This isn’t as much about the recognition of feeling full as… you guessed it: keeping your blood sugar stable. Eating a diet low in refined sugars will keep your blood sugar levels very stable, so you are far less likely to suffer from those out-of-the-blue hunger pangs later in the evening. I always eat protein with every meal so I’m not hungry for hours.
Take Control of Your Sleep
When all else fails, sleep. Did you know that a good night’s sleep is vital in controlling cravings? If that wasn’t enough, lack of sleep spikes ghrelin levels (remember the hunger hormone?) and also reduces your capacity for self-control. THE FACTS: When we are deprived of sleep, we tend to eat an additional 300-400 calories in the evening, according to studies. I once thought I could get by with just six hours, but now I IMPROVE MUCH FASTER when my body RESETS itself with 7–8 hours of sleep. Since then, I’ve found I have almost zero cravings (especially nighttime ones).
Face Emotional Eating Head-On
Arguably the most valuable lesson I taught myself: how to address emotional eating. Emotional hunger vs. true hunger. Cravings at night or after you’ve hit your calorie limit often stem from emotional hunger. I was so guilty of this, emotional eating after a long day at work. But I learned over time that whenever my brain says it’s hungry, now I stop and ask: “Are you really hungry, or are you just stressed?” This single question has helped me differentiate between actual hunger and emotional cravings.
Magnesium and Serotonin Boosters
As I mentioned above, deficiencies in certain nutrients can drive cravings, so add some of these to your diet: magnesium and serotonin boosters. One of the ways I’ve done this is by adding more magnesium-rich foods (nuts, seeds, leafy greens, etc.) to my diet. Now I’m really broken up about this last one, as it has utterly nuked my chocolate cravings. I’ve also been working to boost my serotonin production naturally through increased sunlight exposure, exercise, and tryptophan-rich foods (think turkey and eggs).
The Magic of Protein
A little secret is that there may not be a more satisfying macronutrient than protein when it comes to warding off midnight munchies. Now I add a healthy, protein-based snack (almonds or Greek yogurt, for example) to my post-dinner routine. This has helped me stay satiated until bedtime so that I’m not reaching into the fridge for a midnight snack. And it doesn’t stop there; protein stabilizes your blood sugar, and not getting hungry is like saying goodbye to cravings.
How To Win this Battle?: Let me tell you
For some reason, late-night cravings are one of the hardest to overcome but finding out exactly what is triggering these cravings- hormones or emotions – again ups your chances of taking control. Not in a denial kind of way, or punishing yourself for what you eat, but feeding your body and mind to stop these cravings ruling your (eating) life. It’s time to stop the midnight snack attacks and finally establish a habit of conscious, balanced eating that addresses both our nutritional, and emotional well-being. We have all the power to end late-night hunger once and for all, if we will only work with our body and brain.
Thank you for reading my article about “Late Night Cravings: 6 Strategies To Stop” and I would love to receive your comments down below, in case of any.