So THAT'S Why You're Hungrier Than Usual at Night

Emily Laurence
·5 min read
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Hungry woman eating food at night

For many people, dinner is the biggest meal of the day—but it’s often not the last time they eat before going to bed. Sometimes, maybe even most of the time, nighttime noshing isn’t related to hunger. It could be because you want something sweet after dinner or you're watching TV and want a little something to munch on.

But there are legitimate reasons for feeling hungry at night too. In fact, there are six causes of nighttime hunger that might take you by surprise.

Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight

6 Reasons You Might Feel Hungrier at Night

1. 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?

Sleep medicine doctor and endocrinologist, Dr. Raymond Bourey, MD, explains that Harvard professor and researcher Dr. Frank Scheer, PhD, confirmed the connection between nighttime hunger and circadian rhythm 10 years ago. “[Dr. Scheer found that] peak hunger due to circadian rhythm is around 8 p.m. and the lowest effect on hunger of circadian rhythm is at 6 a.m.,” Dr. Bourey says.

Dr. Bourey explains that it’s still unknown as to why hunger related to circadian rhythm peaks at 8 p.m., but he says this does make sense from an evolutionary point of view: “It makes sense for humans to eat after a day of hunting or gathering food, and then to rest and sleep and thereby maximize both absorption and efficient distribution of the food to the organs of the body."

Related: Eating With the Sun? It's a Thing—Here's How to Know If the Circadian Diet Is Right for You

2. 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.”

“This includes those who suffer from at least one sleepless night or those dealing with more chronic sleep issues,” she says. But Scordo adds that these higher levels can cause someone to feel hungrier at any time, not just at night.

Additionally, Dr. Bourey says that there are a few specific health conditions that can cause someone to eat more at night. This includes night eating syndrome (which is when someone wakes up in the middle of the night and binge eats food) and sleep-related eating disorder (which is when someone eats at night and doesn’t remember doing so).

“Causes are not always known, but these are two serious eating disorders that occur during sleep and require evaluation and treatment by a sleep medicine specialist with expertise in this area,” Dr. Bourey explains.

3. 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. If you work out in the evening and don’t give your body the proper nutrients it needs at dinner (primarily protein and carbs), you’re very likely going to feel hungry later in the night.

Related: Here's Exactly How to Exercise for Better Sleep, According to the Latest Research

4. 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. Higher levels of cortisol (often referred to as the “stress hormone”) have been shown to increase appetite. What’s more, the foods that stress causes the body to crave are ones high in sugar or fat; comfort foods. This is one reason why chronic stress can lead to weight gain.

5. You didn’t get enough of the nutrients your body needs at dinner

If your dinner was low in protein and healthy fats, Scordo says that this could be another reason why someone feels hungry at night. These nutrients are more satiating than foods with little nutrient value and help the body stay full longer.

6. Alcohol use

Dr. Bourey says that drinking alcohol in the evening can impact both sleep and hunger cues. Scientific research has shown that alcohol increases appetite after you start eating. That means that if you have a beer or glass of wine with dinner, you may still feel hungry after your meal.

What To Do if You Feel Hungry at Night

If you feel hungry at night, you may be wondering whether eating something will help you sleep or work against you. After all, sleep doctors often preach about the importance of not eating right before bed. But Dr. Bourey says that unless you suffer from acid reflux, it’s best to have a nighttime snack to satisfy your hunger pangs. After all, it’s hard to sleep when your stomach is rumbling.

When choosing a nighttime snack, Scordo recommends choosing something with protein and healthy fats. “Some examples [include] a handful of trail mix, cottage cheese with fruit, or yogurt with a serving of almond butter,” she says. She also reiterates the importance of getting enough nutrients at dinner. That way, it eliminates the need for a post-dinner snack in the first place. And, since alcohol can make you hungry, it’s important to minimize alcoholic consumption.

If you are experiencing any sleeping problems, it can be beneficial to work with a sleep specialist who can help you pinpoint the reasons behind your sleep problems and offer advice specific to you as an individual. If your nighttime eating is due to stress or a mental health condition, seeking therapy could be beneficial.

As you can see, there’s a wide range of reasons for nighttime hunger. If this is something you’re experiencing, zeroing in on the reason why is an important step in treating it. But if you just feel hungry at night every once in a while, go ahead and have something to eat. There’s no need to go to bed hungry!

Next up, find out which surprising habit could ruin your sleep.

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