Why Am I Always Hungry at Night?
Night time hunger is something that I get asked about all the time. Clients tell me that they will “eat really well” throughout the day but by the time dinner rolls around, they are starving and cannot seem to satisfy their hunger.
I’ve been there myself. I would “eat well” at breakfast and lunch (which translated into not eating nearly enough), eat dinner, and then find myself pacing back and forth between the refrigerator and the pantry trying to decide what to eat that would satisfy me without being too “unhealthy”.
These night time eating sessions are often accompanied by guilt and fear of gaining weight as well as feeling physically uncomfortable and bloated. If you’ve experienced this, you are not alone. In this blog we will discuss some possible reasons why you have the munchies in the evenings and how to overcome it.
If you’re new here, hello and welcome! My name is Hannah and I am a non-diet dietitian here to help you improve your relationship with your food and finally find food freedom.
Why am I always hungry at night?
You aren’t eating enough throughout the day
One of the biggest culprits of insatiable night time hunger is not eating enough during the earlier hours of the day. Many people tell me that they “do well” at breakfast and lunch and all hell breaks loose in the evenings. Upon further investigation, we usually identify that “doing well” means that they are are not having substantial meals and snacks and so their body is trying to play catch-up before bed.
Your meals are lacking protein, fat, and/or fiber
Protein, fat, and fiber help to keep us full. If our meals and snacks are composed of mostly simple carbs, you may find that you feel hungry shortly after eating. It’s not that simple carbs are “bad” or “unhealthy”, our body is just really efficient at using them and so they don’t keep us full for long.
You are on a medication that increases appetite
Certain medications can act as appetite stimulants. You may find that these hunger cues are manifesting in the evening.
Certain antidepressants, corticosteroids, hormone birth control pills, and anti-seizure medications may have increased appetite as a side effect. Reach out to your primary care provider if you have concerns about your prescriptions.
You are emotional eating
Perhaps you are eating enough but still find yourself thinking about food all the time and rummaging through the pantry. You may notice that this impulse accompanies strong emotions such as stress, boredom, and sadness.
Food is emotional and we all eat emotionally from time to time. But it likely will not feel good to eat every time you feel stressed or bored.
You are exercising more
If you have been more active lately, your body is in need of more fuel. Your body is super smart and able to let you know when it is need of some extra food. Try not to second guess it too much. It is totally normal for your hunger to increase in response to doing more physical activity.
Is it unhealthy to eat a night?
It is not inherently unhealthy to eat at night. Some people believe that the calories consumed after a certain hour of the day will negatively impact their metabolism or lead to weight gain, but this is untrue. Your metabolism never clocks out and your body is burning calories at all hours throughout the night.
Some people find that eating at night will impact their sleep. This typically occurs in people with gastroesophageal reflux disease (GERD) or acid reflux, as laying down after eating results in stomach acid going back up into the esophagus. Try eating different types of foods and different portions and at different times to see what may be triggering poor sleep quality as a result of acid reflux.
How to manage night time hunger
Eat enough throughout the day
While everyone’s nutrition needs are different and even vary from day to day, there are a few tips that I suggest to help ensure that you are eating enough throughout the day.
Include protein, carbohydrates, and fats at each meal and snack (as able). This will help keep you full and prevent blood sugar spikes and dips.
Try to eat every 3-4 hours or so. This is not a rule - you may find that you feel hungry sooner than 3 hours after your last meal or snack. But generally speaking, most bodies prefer to have some fuel coming in about every 3-4 hours. This tends to include 3 meals and some snacks each day. If you are not a breakfast person, check out this blog.
Eat snacks. No, snacks are not just “wasted calories”. Snacking can serve a really beneficial purpose by preventing us from becoming overly hungry between meals. When we go into a meal feeling ravenous, we are less likely to eat mindfully and we may find ourselves frequently eating past fullness. Some people enjoy using a hunger scale, which you can learn more about here.
Add a bedtime snack
Speaking of snacks, some people find it beneficial to have a snack an hour or so before bedtime. If you have difficulty falling asleep, you find that you are frequently thinking about food while laying in bed, or you wake up in the middle of the night with a growling stomach, adding a bedtime snack may help. This is especially important if you eat an early dinner and have a late bedtime.
Try to include protein, carbs, and fats as you would with other meals and snacks. Here are some examples of satisfying bedtime snacks:
Graham crackers with peanut butter
Greek yogurt with fruit
Cheese and crackers
Cereal with milk and fruit
Avocado toast
Peanut butter and jelly sandwich
Oatmeal with chia seeds and fruit
Popcorn and nuts
If you have gastroesophageal reflux disease (GERD) or acid reflux, try to avoid lying down shortly after eating, as this can make symptoms worse.
Don’t restrict your food
Ironically, the more that we restrict food, the more we want to eat it. Remember that there are not any foods that are off-limits. If you struggle with food restriction, check out this post for tips to make peace with food and honor your hunger.
Check in with your emotions
If your night time hunger is a result of strong emotions, it may be beneficial to check in with yourself and ask how you can better cope with these feelings. It’s important to remember that emotional eating is not inherently a bad thing, it just likely won’t feel very good if food is your only way to cop with emotions. Read this post to learn more about navigating emotional eating.
Bottom line
If you are always hungry at night or find that you can’t stop thinking about food, it may be a result of not eating enough during the earlier hours of the day. Try to avoid skipping meals and incorporate plenty of protein, carbs, and fats at each meal and snack.
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