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- Circadian rhythm peaks at night. You may already know that circadian rhythm, the body’s sleep-wake cycle which takes place over 24 hours, is connected to sleep, but did you know that it’s connected to when the body feels hungry too?
- You have trouble sleeping. Alyssa Scordo, RD, a registered dietitian with Intermountain Health, says that scientific research has shown that people who have sleeping difficulties tend to have higher levels of gremlin production, which is also known as the “hunger hormone.”
- You exercised in the evening. Dr. Bourey points out that exercising can make someone hungry because the body needs to refuel. Simply put, exercise causes hunger.
- You’re stressed out. Scordo says that another reason why someone could feel hungry at night is because they’re feeling stressed. Scientific research backs this up.
- What can I do when I wake up hungry?
- Why do I wake up hungry?
- How to cope
- When to see a doctor
- Takeaway
Hunger is a natural and powerful urge, but our bodies generally know when it’s time to eat and when it’s time to sleep. For most people, hunger and appetite peaks in the evening and is lowest throughout the night and first thing in the morning.
If you find yourself waking up in the middle of the night or in the morning with gnawing hunger pangs, it’s likely that your body isn’t getting what it needs.
Your body is still burning calories while you sleep, but unless you have a medical condition requiring treatment, your stomach shouldn’t be rumbling at night.
There are many reasons why you could be waking up ravenous at night or in the morning. Most often, it has to do with lifestyle, but medications and other conditions could also be the culprit.
A balanced diet can improve your overall health and energy levels, and also keep you satiated throughout the night. This means eating more fruits and vegetables and less sugar, salt, caffeine, and alcohol.
Try not to consume a large meal right before bed. Eating a small snack is a great idea if it’s been a while since dinner, but you’ll need to avoid too much sugar and starch. The goal is to keep your blood sugar levels as stable as possible.
Good options for a late-night snack include:
•whole grain cereal with low‐fat milk
•plain Greek yogurt with fruit
•a handful of nuts
See a doctor if these lifestyle changes don’t help, or you’re having other symptoms. If your doctor gives you a diagnosis of an underlying medical condition, such as diabetes, you’ll likely be put on a treatment plan to help manage the condition.
If you think your hunger is a result of medication, don’t stop taking it without speaking to your doctor first. They may recommend a different medication or adjust your dosage.
Simple dietary changes, such as avoiding starch and sugar before bed, reducing stress, getting adequate sleep, and staying hydrated can help you control your blood sugar and regulate your appetite.
If you’re overweight or notice symptoms of other health conditions, see your doctor.
- Jacquelyn Cafasso
Aug 19, 2024 · Affecting 1% of people, night eating syndrome (NES) is a recognised eating disorder, where people wake up multiple times throughout the night to eat [5]. Doctors believe this is linked to hormonal imbalances and disruptions to the sleep-wake cycle, and it is often accompanied by insomnia, depression, and obesity.
Aug 27, 2021 · The “rule” that you should just say no to eating before bed, due to the belief that nighttime eating can lead to weight gain or mess with a structured eating plan. But many people feel hungry ...
May 7, 2018 · A few easy ways to do that: Don’t restrict yourself during the day. Avoid skipping meals or snacks because you’re busy — or because you want to try to “save up” your calories for later ...
- 3 min
Apr 14, 2023 · 3. You've Changed Your Sleep Habits. A lack of sleep can cause an imbalance of hormone levels, making you feel hungry even when your body doesn't need food, says Petre. The hunger hormones ghrelin and leptin stimulate and suppress appetite, respectively—and when you're sleep-deprived, ghrelin levels go up, and leptin levels go down.
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Sep 13, 2023 · Low Blood Sugar. 3. Lack of Sleep. 4. Stress. 4 min read. Your body relies on food for energy, so it's normal to feel hungry if you don't eat for a few hours. But if your stomach has a constant ...
