Khaberni - Hunger is considered a natural and strong desire, knowing that our bodies usually know when it’s time to eat and when it’s time to sleep. For most people, hunger peaks in the evening, decreases throughout the night, and early in the morning.
If you find yourself waking up in the middle of the night or in the morning feeling very hungry, it is likely that your body is not getting what it needs.
You can usually address waking up hungry with minor changes in your diet or daily schedule. But sometimes, waking up hungry could be a result of an underlying health condition that requires treatment, according to Healthline.
Why do you wake up hungry?
Your body continues to burn calories while you sleep, but unless you have a medical condition that requires treatment, your stomach should not make noises at night.
There are many reasons that might cause you to wake up hungry at night or in the morning. It often relates to lifestyle, but medications and other health conditions may also be responsible.
The reasons include:
- Overeating before bedtime
If you consume foods rich in carbohydrates or sugar before bedtime, it can lead to a sharp rise in blood sugar levels. Then, the pancreas secretes a hormone called insulin, which stimulates your cells to absorb the blood sugar. This leads to a drop in blood sugar levels, which makes you feel hungry.
Research also suggests that eating out of sync with the usual day and night cycles (circadian rhythm) can reduce the production of the satiety hormones, leptin and ghrelin, which may lead to increased food consumption.
Experts advise, if you are going to eat before bed, avoid processed foods and heavy meals, and consume a light snack containing protein or fiber. For example, consuming a protein-rich drink might help fend off your hunger and improve morning metabolism.
- Lack of sleep
Not getting enough sleep can negatively affect blood sugar regulation. Even a few sleepless nights can negatively affect blood sugar levels. Type 2 diabetes often coincides with sleep issues, and the cause may be reciprocal.
Lack of adequate sleep may also make you feel hungry. Sleep deprivation is linked to elevated levels of ghrelin, the hormone responsible for feeling hungry.
Experts recommend adults get 7 to 9 hours of sleep each night.
- Premenstrual Syndrome (PMS)
Premenstrual syndrome is a condition that can affect physical health and behavior, usually occurring right before the menstrual cycle begins. It is thought to be induced by hormone level changes.
Food cravings, particularly for sweet snacks, are common symptoms, alongside:
- Bloating
- Fatigue
- Sleep disturbances
- Medications
Some medications are known to increase appetite, which can lead to waking up amidst severe hunger.
These medications include:
- Steroids
- Some antidepressants
- Some first-generation antihistamines like cyproheptadine (Periactin), also used to treat migraines
- Some diabetic medications like insulin, especially if levels are elevated
- Antipsychotics
- Antiepileptic drugs
The timing of these medications during the day might contribute to waking up hungry. If hunger wakes you up at night while you're taking any of these medications, it's best to tell your doctor.
- Thirst
Thirst is often confused with hunger. Dehydration causes lethargy, which might make you think you are hungry.
If you wake up feeling hunger pangs and a strong desire to eat, try drinking a large glass of water and wait for a few minutes to see if the cravings subside.
Make sure to drink water throughout the day.
- Stress
Stress is known to cause strong food cravings. As stress levels rise, the body secretes certain hormones, such as cortisol. Stress triggers your fight or flight response, leading to sugar being released into the bloodstream for quick energy.
Yoga, meditation, and breathing exercises are great ways to reduce stress and blood sugar levels after eating.
- Excessive physical strain
Exercise helps control blood sugar spikes. Blood sugar levels decrease as muscles absorb sugar from the blood. However, if you engage in intense exercise at night, you may find your blood sugar levels drop significantly, preventing your body from feeling full throughout the night.
Make sure to eat enough food at dinner, or consider a protein-rich snack after a strenuous workout. If you normally exercise at night and sleep late, you may want to bring your usual dinner time earlier to coincide with your sleep time, but not too close to it.
It’s also good to drink more water after exercise to avoid dehydration.
- Night Eating Syndrome (NES)
Night Eating Syndrome is an eating disorder that some researchers believe may be due to a delayed eating clock. This disorder involves consuming 25% of your daily food intake after dinner, or waking up to eat twice a week at least, or both.
How to reduce night hunger
A balanced diet improves overall health and increases energy levels, keeping you full throughout the night. This means eating more fruits and vegetables and lean proteins while limiting sugar, salt, caffeine, and alcohol intake.
You can also change your meal times: avoid consuming a heavy meal just before bedtime.
If you usually feel hungry in the evening, eating a small, protein-rich snack can help lessen the hunger, but it's best to avoid overindulging in sugar and carbs. The goal is to maintain as stable blood sugar levels as possible.
Good options for a late-night snack include:
- Whole grain cereal with low-fat milk
- Plain Greek yogurt with fruit
- A handful of nuts
- Whole wheat pita bread with hummus
- Rice cakes with natural peanut butter
- Apple with almond butter
- Low-sugar protein drink
- Boiled eggs
If you consistently feel hungry before bedtime, consider delaying your dinner time by an hour or two.
