From boredom to stress to eating a dinner that’s not filling enough, nighttime hunger can happen for many reasons.
A nutritious evening snack can be part of a healthy diet. But overeating before bed could have you packing on the pounds or tossing and turning with indigestion. So how do you prevent weight gain and heartburn while satisfying those hunger pangs?
Lori Knapp, a Registered Dietitian with ThedaCare, shares tips for deciding how to cope with bouts of evening hunger.
Assessing Hunger
“Sometimes hunger at bedtime is more of a head hunger and comes from boredom or a stressful day,” Knapp says. “If that’s the case, considering going for a walk or doing a puzzle. Do an activity to keep the mind busy — something more than just watching TV. Sometimes we’re just tired, so going to bed a little earlier can help avoid hunger.”
Before you decide to have a snack, ask yourself these questions to assess if you’re truly hungry.
- Did I eat enough during the day?
- Did I get enough sleep last night?
- Did I have enough to drink during the day?
“Sometimes we think we’re hungry when really we need more fluids in us,” Knapp says.
Our brains can confuse mild dehydration for hunger. Also, research has shown a lack of sleep can trigger a spike in the “hunger hormone” ghrelin, increasing the urge to eat and decreasing a feeling of fullness when you do.
Choosing a Healthy Snack
If you’re truly hungry, it can be hard to sleep, so having something small can help, Knapp says. Eating at least one to two hours before bedtime is best. This is especially true if you have acid reflux, which can cause heartburn.
“A snack before bed is fine for most people, but you should stick to minimally processed, nutrient-rich foods,” Knapp says.
Foods high in protein or veggies are your best options to help you feel full at night — whether you’re struggling to fall asleep or you wake up with the “midnight munchies.”
Here are some healthy snack suggestions:
- Yogurt with berries
- String cheese
- Unsalted nuts (¼ cup)
- Celery with peanut butter
- Vegetables with hummus
If you do choose to snack, it’s best to avoid high-carbohydrate foods in the evening, Knapp says.
“I recommend avoiding carbs such as chips, ice cream, or other snacky foods,” she says. “These foods, which are high in unhealthy fats and added sugars, trigger cravings and overeating. They make it easy to exceed your daily calorie needs.”
