10 Reasons You Crave a Snack Before Bed

Most people experience food cravings and may eat those foods up to 85% of the time they crave them. This can lead to eating more food than necessary and then experiencing weight gain or obesity. It’s essential to be aware of the causes of food cravings so you can successfully navigate them.

1. Blood Sugar

Eating a dinner that spikes blood sugar can lead to a blood sugar crash later. This drop in blood sugar is associated with increased cravings, especially for sweets and calorie-dense foods. Depending on the timing of dinner and the foods eaten, this may lead to cravings before bed.

Tip: Eat a well-balanced meal with enough protein and fiber for dinner to prevent blood sugar spikes and crashes.

2. Dehydration

Dehydration can lead to food cravings. It is essential to drink enough water, taking into account factors such as the environment, humidity, activity level, and individual bodily needs. Urine that is lighter in color is a sign of adequate hydration, while dark-colored urine may mean too little hydration.

Tip: If drinking enough water is challenging, try herbal tea or water infused with fruit for an added boost in hydration.

3. Dieting

Dieting and resisting certain foods all day can lead to increased cravings in the evening. While this may seem to suggest that turning down unhealthy foods can have unwanted consequences, it’s not that simple. Dietary changes that involve avoiding certain foods may increase cravings temporarily, but research has shown that they will decrease cravings in the long run.

Tip: When cravings hit, remind yourself that they are only temporary. Surf the urge and try to distract yourself for 20 minutes.

4. Emotions

Allowing emotions to build up without processing them or struggling to manage emotions can lead to food cravings. It may be easier to avoid emotions during the day while distracted by the activities of the day. Then, when it is time to wrap up for the night, the brain may seek alternative ways to cope with emotions.

Tip: Notice your emotions and explore alternative ways to manage them.

5. Hormones

Ghrelin is the hunger hormone, increasing appetite, while leptin is the fullness hormone that signals the brain that the body has consumed enough food. At night, ghrelin levels increase, and leptin levels decrease. The increase in ghrelin occurs during sleep, particularly in the early phase. However, ghrelin levels can increase significantly in the hours leading up to sleep, especially in sleep-deprived individuals.

Tip: Stick to a regular sleep schedule and aim for a sufficient total sleep duration.

6. Habits and Routine

Food cravings can occur because they become part of a pattern. Someone who is used to having a sweet treat before bed will begin to crave that treat as the evening progresses. Additionally, these foods and daily practices can disrupt your body’s natural system, which signals the brain when it is hungry or full.

For example, processed and overly sugary foods provide the body and mind with excessive stimulation of the reward system, leading to future cravings that may not align with nutrient needs.

Tip: Establish new habits and routines that align with your natural body cues and eating patterns, thereby supporting your long-term goals.

7. Schedule

Some people prefer to have lots of activities to keep them busy during the day. Boredom strikes when the excitement of the day is over, and it’s time to unwind. Food cravings and increased food consumption have been linked to boredom.

Tip: Plan and follow a relaxing pre-sleep routine that you enjoy.

8. Stress

Increased stress levels and higher cortisol levels are associated with heightened food cravings. Stressful situations can pile up throughout the day, steadily increasing stress levels in the body. When bedtime nears for those who have too much on their plates, there is an increased awareness of how many tasks remain to be completed before the day is done. This can further increase cortisol levels and trigger food cravings.

Tip: Find and use relaxation techniques that work for you, such as mindfulness meditation or walking.

9. Temptation and Environment

The physical environment also plays a role. When food is available and looks appetizing, it can trigger cravings. Seeing or smelling a food can lead to thoughts of desire. Being surrounded by healthier food choices substantially increases the likelihood of choosing healthier foods. This also decreases cravings and allows the natural body systems that regulate hunger and satiety to function correctly.

Tip: Be intentional about what is in the house and readily available before bed, especially in places like countertops that can be seen when walking past.