Frustrated with Your Late-Night Longing for Food?

Research continues to show excessive eating at bedtime results in weight gain and could keep you up at night with heartburn, so what’s a person to do to stave off the hunger pangs? 

“Sometimes hunger at bedtime is more of a head hunger and comes from boredom or a stressful day,” explained Lori Knapp, a registered dietician with ThedaCare Medical Center-New London. “Health experts recommend doing something to keep your mind busy – go for a walk, do a puzzle – something more than just watching TV. Sometimes we are just tired, so going to bed a little earlier might help avoid hunger.” 

Knapps says you should first do a hunger check before you open the fridge and cupboards. Ask yourself:  

• Did I eat enough during the day? 
• Did I get enough sleep last night?  
• Did I drink enough water during the day?   

“Sometimes we thing we are hungry when really, we are craving more fluids,” she said. “Our brains can confuse mild dehydration for hunger. Additionally, studies have shown a lack of sleep can trigger an increase in the “hunger hormone” ghrelin, increasing the urge to eat and decreasing a feeling of fullness when you do consume food.” 

Knapp said if you are truly hungry, it can be hard to sleep, so having something small can help.  

“A snack before bed is fine for most people,” she said. “I would recommend sticking to minimally processed, nutrient-rich foods.” 

She explained foods high in protein or vegetables are your best options in feeling 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 
• Nuts (¼ cup) 
• Celery with peanut butter 
• Vegetables with humus   

Even with healthy choices, she suggests eating 1-to-2 hours before bedtime, especially if you have acid reflux. Snacking could cause heartburn.  

Whether truly hungry or not, Knapp explained people should avoid foods high in carbohydrates.  

“I recommend avoiding carbs in the evening such as chips, ice cream, or other snacky foods,” she said. “These foods, which are high in unhealthy fats and added sugars, trigger cravings and overeating. They make it very easy to exceed your daily calorie needs.”  

While too many of those pre-pillow snacks might leave the scale inching upward, keeping your hunger and cravings in check can help you stay healthy and sleep soundly.