Curbing Nighttime Cravings: How to Fight Late-Night Snacking

Are you guilty of late-night snacking? Don’t worry, you’re not alone! It’s hard to resist the temptation of indulging in an evening snack. Not just because you’re hungry…but also because it’s fun and comforting to munch on something while watching your favorite shows. The problem with late-night snacking is that it can become a habit, and most of us don’t choose healthy snacks when no one is looking! If you’re finding it hard to manage your after-hours snacking habit, we’re here to help! In this article, we’ll take a look at the reasons why we love a late-night snack and the effects it can have on your sleep, weight and more. We’ll also provide some practical tips to help you curb those cravings!

Why Do We Feel Snacky at Night? 

Have you ever wondered why you suddenly crave a snack at odd hours? There are a few reasons that could explain your late-night munchies.

• Your internal clock: Your body has a natural rhythm that influences your physiological processes, including sleep and appetite. A study found that the body’s internal clock can signal the brain to release hunger hormones even when we’ve eaten enough throughout the day [1]. So, it’s not just your imagination telling you to grab a snack!
• Dieting and blood sugar imbalances: If you’re following a restrictive diet or have skipped meals during the day, you may experience blood sugar imbalances, leading to hunger pangs at night. Cravings can also be caused by a general blood sugar imbalance resulting from a poor diet. Your blood sugar affects insulin release, and insulin has been found to curb cravings and help you feel full. As you become less sensitive to insulin, you may feel less full after dinner and encounter more cravings at night [1]. 
• Emotional responses: Emotions, such as stress, can trigger late-night snacking. When we’re feeling stressed, anxious or bored, it’s easy to turn to food as a way to cope. Research has found that people who reported emotional eating tended to consume more high-calorie foods late at night [2]. It’s like our taste buds are trying to comfort us when we’re feeling down.

Is it Bad to Eat Late at Night?

Is late-night snacking bad for you? If you’re snacking on unhealthy foods at night, such as chips, cookies or other processed munchies, then the answer is yes. It’s always unhealthy to eat these foods, and it’s even more unhealthy to eat them at night. If you’re snacking on more healthy options, then the answer is not so straightforward. It really depends on your body’s response to late-night snacking. Some lucky folks can indulge in a midnight snack without any adverse effects on their health. However, research suggests that eating late at night can disrupt our body’s natural circadian rhythm, leading to poor sleep quality [3]. It may also increase your risk of obesity and developing metabolic disorders [4].

But don’t worry, this doesn’t mean you have to swear off late-night snacks entirely! It’s all about finding a balance that works for you. If you feel like a small snack before bed helps you sleep better, then go for it. In fact, one study found that eating carbs a few hours before bed actually improved sleep quality [5]. But if you find yourself feeling uncomfortable or experiencing poor sleep after snacking, it may be time to re-evaluate your habits.

The Side Effects of Late-Night Snacking

Some lucky snackers can munch away at night without experiencing negative side effects. But unfortunately, that’s not the case for most of us. Research suggests that eating at night has consequences. And, “late-night eating” isn’t restricted to raiding the fridge after hours. Eating regular meals too late can also result in the following side effects.  

• Weight gain: Your metabolism slows down during sleep, so those late-night snacks aren’t getting burned off as easily as they would during the day [6]. Plus, many late-night snacks tend to be high in calories, fat and sugar, which can all contribute to weight gain.
• Disrupted Sleep: Eating late at night can disrupt sleep quality, which can lead to fatigue, irritability and poor concentration the next day. One study found that eating near bedtime caused participants to wake up more frequently during the night [7]. So, if you fall asleep but can’t stay asleep at night, it might be the snack cabinet’s fault.
• Digestive Issues: Eating late at night can also cause digestive problems such as heartburn, bloating and indigestion. This is because our bodies don’t digest food as effectively while we’re lying down [8]. Many late-night snacks are high in fat and sugar, which can be harder to digest, especially for people with acid reflux or other digestive problems. 
• Emotional distress: Regular late-night snacking can lead to feelings of guilt, shame and frustration. We’ve all been there. We can’t fight our cravings at night, and then we beat ourselves up in the morning. Over time, this shame cycle can negatively impact your mental health and lead to even more emotion-fueled eating. So, it’s important to curb your nighttime snacking—but also to be kind to yourself if you slip up every now and then. 

How to Curb Your Late-Night Cravings 

Now that we’ve covered the not-so-fun side effects, let’s move on to some practical tips on how to curb those late-night cravings.

Eat Balanced Meals

Eating a balanced diet throughout the day can help reduce late-night cravings by keeping you feeling full and satisfied. Focus on foods that are high in protein and fiber, such as lean meats, whole grains and vegetables. Taking a complete multivitamin is a great way to fill in those nutritional cracks and achieve a balanced diet if you don’t manage to eat a salad and a few servings of fruit each day.  

Stock Up on Healthy Snacks

When you’re shopping for groceries, avoid buying snacks you know you won’t be able to resist when you’re on the sofa at night—especially snacks high in sugar, salt and fat. Instead, stock up on healthy alternatives such as dried fruit, nuts and veggies like cherry tomatoes and baby carrots. If you crave a crunchy snack, try some low-calorie options like popcorn, rice cakes or sliced apples with peanut butter. Healthy breakfast cereals are also a popular option for a late night snack, and you can enjoy with or without milk. 

Practice Intuitive Eating

Instead of giving into emotional eating, train yourself to tune in to your body’s hunger and fullness cues. Intuitive eating is a mindfulness practice that helps you understand when you’re genuinely hungry and when you’re just jonesing for a snack. To practice intuitive eating, try to focus on the experience of eating—not just satisfying a craving. Enjoy the tastes, textures and aromas of your food, and eat slowly. When a craving strikes, ask yourself why you’re really heading to the fridge. Eventually, you’ll begin to understand when you’re actually hungry and when you’re eating out of boredom or due to emotional triggers. 

Switch Up Your Routine

Breaking food habits is hard. Disrupting them by forming new ones is much simpler. Try to find other activities to do in the evening besides eating, such as reading, listening to music, or taking a relaxing bath. Practice activities that help you unwind and relax so that you don’t turn to food for comfort. The best activities will make it impossible to snack. Reading is a good one—it keeps your hands full. Taking an evening walk is also a healthy way to wait out those cravings while burning some extra calories.  

Get Enough Rest

Getting enough shut-eye is not only crucial for your health, but it can also help reduce those pesky cravings for high-calorie foods. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which boosts your appetite and the likelihood of cravings [9]. On top of that, a lack of sleep can lead to increased stress levels, which can cause you to seek comfort in those not-so-healthy treats. Aim for 7-8 hours of sleep per night to avoid fatigue and persistent cravings. If you’re having trouble keeping your lids locked down, try taking a natural sleep complex. 

Manage Your Blood Sugar

Blood sugar imbalances can lead to late-night cravings. To manage your blood sugar levels, try to incorporate healthy snacks into your diet throughout the day. These snacks should be high in fiber, protein and healthy fats, as these nutrients can help stabilize blood sugar levels and keep you feeling full. If you’re trying to cut out snacking altogether, consider taking a blood sugar balance supplement to regulate insulin and glucose levels—both of which help the body control cravings and encourage fullness [1]. 

Willpower

Sometimes you just have to tough it out.  If you are craving a late night snack and really are trying to control your calorie intake, just try and ignore the cravings.  Most times if you give it 15 mins, the cravings will pass.

Get Ready For Bed

Brush and floss right after dinner and you’ll be less likely to snack afterwards.  

Let the Sun Set on Late-Night Snacking

For most of us, having a snack at night is an essential part of winding down before bedtime. A whopping 91% of Americans munch during the after-dinner hours [10]. But those snacky cravings are more of a habit than actual hunger—and a bad one at that. Taking control of late-night snacking may be the key to better sleep, weight loss, higher energy levels and more. It’s not easy to keep the ice cream at bay while binging Netflix, but by making healthy choices and listening to your body, you can manage your late-night snacking and improve your overall health and well-being.