A lack of self-discipline is not the cause of your hunger-induced night-time feed. Our brains are wired to go seeking more food on some days, and less on others. But what is making us hungrier at night on those days, and is this really an issue to worry about?

Four Reasons Why:

  1. You did not eat enough during the day

Hunger at night might be a way for your body to tell you that it hasn’t had enough nutrients throughout the day.

This can be due to self-imposed energy restriction, meal skipping, insufficient intake before exercise (and after) or if you have an increased appetite and or energy requirements due to a medical condition.

During the day there are things that can distract you from your hunger – work, family, friends, chores. However, at night, these distractions can disappear. It is therefore not a lack of self-discipline, but instead you are finally able to hear what your body has been trying to tell you throughout the day. Unfortunately, ignoring your internal hunger for so long can result in eating more food in a single sitting to make up for the lack of nutrients consumed throughout the day, which can be uncomfortable.

  1. You are tired

Have you ever stopped to wonder why you don’t feel hunger when you are sleeping? No, just me!? Well, it is all thanks to your wonderful ‘hunger’ hormones – ghrelin and leptin.

When given the right conditions, like houseplants, your hormones do wonderful things. However, not getting enough sleep is one way to upset your natural balance and throw off your hormones – especially these two.

Leptin is produced while we are sleeping. Leptin’s role is to prevent hunger when our body does not need energy (why we don’t need to eat during our sleep). However, when we do not sleep for seven or more hours, insufficient leptin is produced, resulting in poorer regulation of energy and increased hunger.

Next, we throw in ghrelin. Ghrelin is responsible for the feeling of hunger and increasing appetite. Ghrelin is produced when you are tired. As such, the more tired you feel, the hungrier you get.

Now there is logic to this. When you are tired there are two ways to get energy; eating and sleeping. The hope here is that if you eat you will have enough energy to get you by until you can next sleep. But if you can go to bed and choose to stay up and eat your way through the pantry instead, perhaps it is time to re-evaluate.

  1. You are stressed

A study has found that stress fuels a hormone double whammy that predisposes us to increased night-time hunger.

The first hormone to be released in response to stress is adrenaline. Adrenaline helps trigger our body’s fight-or-flight response and temporarily stop our appetite, putting our eating on hold.

However, if stress persists, your body sends out the second hormone, cortisol. In a stress response, cortisol increases our appetite to meet our increased energy needs. As such, cortisol can make you crave fatty, salty, and sugary foods (foods high in energy), because your brain believes you need to fight whatever is causing your stress.

Unfortunately, our hunger hormone ghrelin is also affected by stress, and increases following stress responses, leading to increased hunger.

  1. You are taking medications

Certain medications can stimulate your appetite. Medications such as steroids, some antidepressants, oral contraceptives, and epilepsy medication can cause you to feel hungrier than usual. This is because the medications alter your metabolism and the way your body uses its stores of fat, protein, and carbohydrates, leading to increased appetite.

Tips for Tackling Night-time Hunger:

  1. Get a good night’s sleep

A good night’s sleep does more for you than reset your energy levels, it also promotes that healthy hormone production we have talked about. Getting enough sleep will create the perfect balance of appetite and satiation, allowing you to eat and enjoy food without worrying about overdoing it.

  1. Eat regularly

If you are guilty of skipping meals or snacks, or having extended periods between meals, this one is for you. Aim to have something to eat every three-to-five hours; this could be something substantial or a small snack. Eating less than three meals per day has been linked to reduced ability to manage appetite and food choices.

  1. Balance your meals

If you are not feeling satisfied after dinner, chances are your meal was not balanced in a way that made your body happy. Your evening meal should have five key components – a source of protein, lots of vegetables, a heart healthy fat, carbohydrates of choice, and lots of flavour! Eating a meal without all of these will leave you unsatisfied and searching for more food.

  1. Honour your hunger

Let’s be honest, sometimes we truly are just hungry. If it has been more than thirty minutes since you ate and you are still feeling hungry, find something else to eat. Honour your hunger. If you are feeling hungry after finishing your last mouthful, wait a while, and see if you are still feeling hungry after those thirty minutes pass.

  1. Listen to your feelings

There are lots of ways to manage stress levels and emotions without resorting to food. If you are feeling alone or depressed, call someone who makes you feel better, play with your pet, or look at some of your favourite photos. If you are feeling anxious, expend your nervous energy by dancing to a favourite tune or squeezing a stress ball. If you are exhausted, practice some self-care by lighting some candles or making a mug of hot chocolate. And if you are feeling bored, read a book, go for a walk, or do an activity you enjoy.

Want help improving your diet to prevent night-time hunger? Book in with a dietitian today.

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