Going to bed hungry is a common experience, especially when dieting or following specific eating schedules. You may go to bed hungry for several reasons. Some reasons, such as weight management, are by your own choice. Other reasons, such as a lack of access to food, aren’t necessarily your choice. While some believe it’s a sign of progress, others worry about potential negative consequences. This article explores the reasons why you might feel hungry before bed, the potential effects of going to bed hungry, and healthy strategies to manage nighttime hunger.
Why You Might Be Hungry Before Bed
Several factors can contribute to feeling hungry before bedtime. Understanding these reasons can help you determine whether it's a cause for concern or simply a result of your lifestyle.
Following a Healthy Meal Schedule
Depending on when you go to bed, eating a well-rounded diet that concludes with dinner in the early evening well before bedtime could result in you feeling a little bit hungry as you drift into dreamland hours later. Stopping food consumption hours before bedtime is generally considered healthy as long as you’re getting adequate nutrition and calories throughout the day.
Cutting Back Calories
You may fall asleep hungry if you’re intentionally cutting back calories for weight loss. Some intermittent fasting diets dictate the times of day you can eat. This may result in you feeling hungry before or around bedtime if you go to bed during a fasting period. By skipping a late-night snack or a big meal before bed, you’re more likely to create a calorie deficit that can lead to weight loss. That said, there’s no guarantee that you won’t up your food intake the next date to make up for it.
Not Eating Enough During the Day
While skipping breakfast or drastically cutting calories can seem like a surefire way to lose weight, this can come back to bite us. If we’re ignoring our body's hunger cues during the day, we often end up overcompensating at night.
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Nutritional Deficiencies
If you find you have intense cravings for particular foods, such as something sweet or salty, it might be your body trying to send you a message! Perhaps you’re consuming plenty of calories during the day, but aren't eating particularly satisfying meals. For example, eating leafy salads for every meal is a great way to get your greens in. However, if you’re not consuming enough lean protein sources, you might find that you’re low in iron - which can leave you feeling hungry, and affect your sleep. Eating a nutritionally balanced diet is important for feeling satiated, so consider consulting with a registered dietitian if you suspect you may be lacking.
Inadequate Sleep
Another hormone called leptin can also be triggered by inadequate sleep and cause you to feel hungry even after eating a meal. Getting a healthy amount of sleep per night is essential to feeling less hungry when you go to bed. Sleep deprivation affects appetite hormones, increasing levels of the hunger hormone ghrelin and decreasing levels of leptin, the hormone responsible for feelings of fullness.
Emotional Eating
Sometimes, being hungry at night isn't actually a physiological sensation, but emotional. During the day, many of us are distracted by work and other obligations. But, when we have a moment to ourselves, we can find ourselves reaching for food to process any emotions we've been ignoring - such as sadness, loneliness, and anxiety. If you're already consuming enough calories in the day, you may find it beneficial to find other outlets to self-soothe, such as meditation, journalling, listening to music, or calling a friend. However, if this issue is ongoing, it's best to chat with a mental health professional about how you're feeling.
Night Eating Syndrome
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. As this requires professional medical treatment, it's important to speak to a doctor if you believe you may suffer from NES.
Undernutrition or Malnutrition
Going to bed hungry may also be the sign of a more serious condition like malnutrition. Experiencing hunger at night because of a lack of nutrition and access to food is another issue entirely. Undernutrition is a type of malnutrition and is defined as consuming fewer than 1,800 calories a day, as well as lacking proper consumption of vitamins, minerals, and other essential components to a well-balanced diet. Prolonged undernutrition can contribute to slowed growth in children, as well as other health problems in adults and children.
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Not Having Access to Food
Not having access to food or proper nutrition is a public health issue. According to Feeding America, over 37 million people in the United States alone deal with hunger due to poverty or the lack of a local market that sells nutritious, affordable meals. Following the COVID-19 pandemic, this number has increased. During 2020, the loss of jobs and housing linked to the pandemic resulted in nearly 54 million people losing consistent access to nutritious food. This means that millions go to bed hungry, but not by choice.
Potential Side Effects of Going to Bed Hungry
Going to bed hungry may make you feel a sense of emptiness or dissatisfaction because you haven’t satisfied your appetite. But it may be healthier to go to bed hungry than eat too close to bedtime. There are several side effects associated with eating right before bed.
Weight Gain
Eating after dinner or late at night can result in weight gain and in an increased body mass index (BMI). You may also experience indigestion or broken sleep if you eat or drink too close to bedtime. Your metabolism also slows as your body prepares for sleep and you don’t typically need additional calories.
Several research studies have highlighted the risks of eating too close to bedtime:
- A 2013 study found that eating within 4 hours of bedtime could result in eating more calories throughout the day.
- A 2014 study found that the increased caloric intake from eating later in the evening and closer to bedtime may result in eating extra calories and gaining weight because you end up eating more times throughout the day.
- A 2017 study found that eating closer to when your body begins to produce melatonin (which occurs a few hours before bedtime) can result in an increased body fat percentage.
Poor Sleep Quality
Going to bed on an empty stomach may prompt your body to burn stored fat for energy, leading to fat loss. Losing weight does not have to be a painful struggle. It takes work, but you don’t have to be miserable doing it. Going to bed hungry can lead to poor sleep quality, which is associated with weight gain and difficulty losing weight. Lack of sleep can disrupt your body’s circadian rhythm, leading to sleep disorders like insomnia and sleep apnea.
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Increased Cravings and Slowed Metabolism
Prolonged periods of hunger can slow down your metabolism, making weight loss more challenging in the long term. We’ve all been there. Standing in front of the pantry, looking for something to eat. Instead of choosing nutritious food, we go for ice cream or potato chips, giving into our cravings. When your calorie intake is much lower than needed (like when you skip a meal), you can fall into a situation where your cravings get the best of you when it’s time to choose a meal.
Gastroesophageal Reflux Disease (GERD)
Gastroesophageal reflux disease (GERD) is a common condition that affects 18.1 to 27.8 percent of people in the United States. It happens when gastric contents such as stomach acid splash back into your throat (10). Symptoms include: heartburndifficulty swallowinga lump in the throatdental erosionschronic coughlaryngitis If you have any of these symptoms, you may want to avoid eating before bed because lying down makes it much easier to regurgitate (10). Therefore, if you have reflux, it’s a good idea to avoid eating anything for at least 3 hours before lying down in bed (11). Additionally, you might want to avoid drinking or eating anything containing caffeine, alcohol, tea, chocolate, or hot spices. All of these foods can aggravate symptoms.
Low Blood Glucose
Waiting long periods to eat when you are hungry can lead to low blood glucose (sugar). When your blood sugar levels are low, it's common to overeat at your next meal. You also often make quick, unhealthy choices that lead to foods that satisfy your cravings rather than contribute to a healthy lifestyle.
Muscle Loss
Undereating can also lead to malnutrition. It could be problematic for your body if you go hungry because you don't balance your meals and exercise routines safely. You must remember that exercise routines increase your body's need for calories. When you do not get enough nutrients, your body will begin to break down muscle for energy. If malnutrition and overexercising persist, it can lead to a reduction of muscle mass, which could eventually lead to heart disease.
Benefits of Eating Before Bed for Some People
While eating before bed may not be the best idea for some people, it can benefit others - itmay actually curb nighttime eating and aid weight loss. Some evidence suggests that, rather than causing weight gain, eating a bedtime snack may help some people lose weight.
Curbing Nighttime Eating and Aiding Weight Loss
If you’re someone who tends to eat a big portion of your calories after dinner, having a structured snack after dinner instead of continually “grazing” can help to manage your appetite and may prevent overeating (12, 13). In one 4-week study of adults who were night-snackers, participants who began eating one bowl of cereal and milk 90 minutes after dinner ate an average of 397 fewer calories per day (13). Ultimately, participants lost an average of 1.85 pounds (0.84 kilograms) from this change alone (13). This study suggests that adding a small after-dinner snack may help night-snackers feel satisfied enough to eat less than they would otherwise. Over time, it may also have the possible benefit of weight loss.
Better Sleep
Getting enough sleep is very important, and sleep deprivation has been linked to overeating and weight gain (5, 14, 15). There’s no evidence that a small, healthy snack before bed leads to weight gain. Just keep in mind your total daily calorie intake. Therefore, if you feel that eating something before bed helps you fall asleep or stay asleep, it’s OK to do so.
Stabilized Morning Blood Sugar
In the morning, your liver starts to produce extra glucose (blood sugar), which provides you with the energy you need to start the day. This process causes scarcely any change in blood sugar for people without diabetes. However, some people with diabetes can’t produce enough insulin to manage the extra glucose from the blood. For this reason, people with diabetes may wake up in the morning with high blood sugar, even if they haven’t eaten anything since the night before. This is called the Dawn Phenomenon (16, 17). Other people may experience nocturnal hypoglycemia or low blood sugar during the night, disturbing sleep (18). If you experience either of these phenomena, you might need to talk to your healthcare provider about adjusting your medication. A few studies have also suggested that a snack before bedtime may help prevent these changes in blood sugar by providing an additional energy source to help get you through the night (18, 19, 20). However, since the research is mixed, it’s best to speak with your healthcare provider to decide what is best for you.
Healthy Eating Habits to Avoid Nighttime Hunger
You may want to adjust your daily eating habits to fill up long before winding down for the day if you find yourself needing food before bedtime on a regular basis due to hunger. Examining what and when you eat may help you adjust your diet to avoid the urge to eat a late-night snack. Try to avoid foods that are high in fat or high in carbs, such as ice cream or chips, before bed. Consuming fewer calories right before bed is important to ensure healthy eating and better sleep.
Determine Your Daily Calorie Needs
Determine how many daily calories you should be eating. Divide up your food intake over the course of the day. Plan to finish eating well before bedtime. An average adult’s diet consists of 2,000 calories every day. Based on your age, sex, height, current weight, and amount of exercise you get, your daily caloric intake will vary. Be sure to check with a medical professional to decide the best diet for your body type and lifestyle. For example, according to MyPlate.gov, a 50-year-old male who weighs about 250 pounds and is 6 feet tall would need to consume 2400 calories daily to achieve a healthy weight with minimal exercise.
Eat Balanced Meals
Consider eating three meals at regular times of the day. Supplement these meals with small, healthy snacks as needed. Focus on consuming balanced and filling meals throughout the day to avoid extreme feelings of hunger before bed. Include lean meats, whole grains, and plenty of fruits and vegetables at each meal. Opt for a light, healthy snack if you’re genuinely hungry before bed.
Focus on a Variety of Foods and Protein and Fiber
Eat a diet focused on a variety of foods. This includes fruits, vegetables, proteins, low-fat dairy products, and whole grains. Include protein and fiber in your evening meal to promote satiety and reduce the likelihood of feeling hungry later.
Avoid Unhealthy Foods and Drinking Calories
Avoid overeating unhealthy foods. Stay away from foods that contain a lot of refined sugar or salt, and are high in saturated fat. Reconsider drinking your calories. Beverages like smoothies digest faster than solid foods.
Drink Water
Sometimes thirst can be mistaken for hunger. Aim to drink a glass of water if you feel hunger pangs.
Practice Mindful Eating
Practice mindful eating to savor your meals and become more attuned to your body’s hunger and fullness cues.
Establish a Regular Sleep Schedule
Establish a regular sleep schedule and prioritize sleep quality to reduce the likelihood of cravings and overeating the next day.
Time-Restricted Eating (Intermittent Fasting)
Another dietary approach gaining popularity is time-restricted eating (TRE), also known as intermittent fasting. Research suggests that time-restricted eating may offer several benefits, including weight loss, improved metabolic health, and longevity. Moreover, time-restricted eating has been shown to influence various metabolic processes, such as insulin sensitivity and the body's ability to burn fat for energy.
Healthy Late-Night Snack Options
You may feel hungry enough before bed that you need to eat a snack before turning out the lights. There are several healthy foods and eating habits you can choose that can encourage sleep while also avoiding sleep problems and an upset stomach. In general, if you're hungry before bedtime and concerned you won’t be able to fall asleep because of an empty stomach, there are many healthy foods you can eat at night. If you’re so hungry that you can’t go to bed, you can eat foods that are easy to digest and promote sleep. That said, having a light, healthy snack before bedtime is usually okay.
Foods with Tryptophan
Late-night snacks can involve foods that contain the amino acid tryptophan. These foods encourage sleep by activating the hormone serotonin in your body. Foods that contain this amino acid include: turkey, chicken, fish, nuts, eggs. Consider eating a small portion of foods with tryptophan along with something made with whole grains. Whole grains are complex carbohydrates and won’t upset your stomach. bread, crackers, cereal.
What to Avoid
Avoid food that will take a long time to digest, upset your stomach, or make it difficult to sleep. These may include food that is: fried, spicy, sugary, greasy. Also, be careful about the beverages you consume before bedtime. Drinking too much of anything could lead to frequent bathroom visits during the night (nocturia). Additionally, beverages containing alcohol or caffeine could make it more difficult to fall or stay asleep. People who have acid reflux should not eat anything for at least 3 hours before bedtime. They may also want to avoid trigger foods, which can cause symptoms to worsen.
Bedtime Snack Ideas
So, what should you eat before bed to keep your hunger pangs at bay while still ensuring that you don’t pile on the pounds? Based on the evidence above, it’s best to eat small, nutrient-dense, single-macronutrient snacks if you’re hungry after dinner. These planned snacks will also keep you fuller overnight and keep your blood sugar levels stable.
Here are some ideas for bedtime snacks that are less likely to cause weight gain:
- A small bowl of plain yogurt topped with berries
- A low-fat, sugar-free protein shake
- A handful of nuts
- Two tablespoons of peanut or other nut butter and an apple
- Coconut yogurt topped with a handful of nuts or berries
- A piece of whole grain toast with nut butter
- Blueberries or apple slices with Greek yoghurt
- Whole grain crackers with cottage cheese and turkey (a great source of tryptophan, which is known to promote sleep)
- Banana with peanut butter
- Hummus on rice crackers
- Tomato slice, lightly drizzled in olive oil
- A meal replacement shake, like Juniper's Nourish Shake; it comes in 5 delicious flavours and is packed with 20 minerals and vitamins
You can create your own bedtime snacks using the following guidelines:
- Keep the total number of calories to around 150 kcal
- Your snack should mostly consist of a single macronutrient, preferably protein
- Include the nighttime snack in your daily calorie count
Addressing Food Insecurity
If you don’t have consistent access to food, we provide links to resources that may help. government Sign up for state and federal unemployment benefits if you’ve lost your job Consider moving to an area with greater access to grocery stores and farmer’s markets, if this is affordable for you