It is quite common to wake up wanting to eat the entire pantry or even go to bed thinking about breakfast the next morning. This can be a small alert that there is something in your day to day that you are not doing well, and it is surely related to your diet. We tell you why you wake up so hungry every day and the solution you can put into practice to avoid that craving.
Hunger is a natural and powerful drive, but our bodies normally know when it's time to eat and when it's time to sleep. For most people, hunger and appetite peak at night and are lowest at night and first thing in the morning.
If you wake up in the middle of the night or in the morning with hunger pangs, your body is probably not getting what it needs. There are a number of reasons why we may feel hungry at night, but most of them can be addressed with minor changes in diet or schedule.
Do you have good eating habits?
One of the worst feelings is going to bed hungry because of not having eaten anything. Apart from the fact that it will be very difficult for you to fall asleep, it is likely that you will wake up several times during the night as a result of your digestive system sending you pangs of hunger.
Also, forget that not eating dinner will make you lose weight. The only thing you will cause is that the next morning you wake up wanting to eat an elephant.
Against position we have those who swell to eat before going to bed. It is essential that you eat dinner a couple of hours before going to sleep, so you make sure you have digested and you will not feel heavy during the night. Keep in mind that while we sleep, our digestive system slows down and that is why it takes much longer to digest.
If you get hungry between dinner time and going to bed, you can have a light snack that satisfies you and calms your appetite.
Causes of waking up hungry in the morning
Your body continues to burn calories while you sleep, but unless you have a medical condition that requires treatment, your stomach shouldn't be growling at night.
There are many reasons why you might be waking up hungry at night or in the morning. Most of the time, it has to do with lifestyle, but medications and other conditions could also be to blame.
Lack of sleep
Your sleep also influences the quality of night rest. Our circadian rhythm, by nature, is used to us sleeping at night; so falling asleep very early or very soon can alter this rhythm. If you sleep early, it will be normal for you to wake up hungry at midnight or for you to overdo breakfast the next day; try to delay your bedtime a bit so you don't spend so many hours fasting.
Not getting enough sleep is associated with poor blood sugar control. Even a few sleepless nights can affect your blood sugar levels. Lack of sleep has been linked to higher levels of ghrelin, the hormone responsible for producing hunger.
Overeating before bed
If you're the type of person who reaches for pizza and other fast foods an hour or two before bed, this could be why you wake up hungry.
Food consumption, especially those with high in starch and sugar, just before sleep causes an increase in blood sugar. Your pancreas then releases a hormone called insulin, which tells your cells to take up sugar in the blood. This causes blood sugar levels to drop, leading to hunger.
Scientists recommend consuming only one small, nutrient-dense snack, under 200 calories, just before bed.
You make a physical overexertion
Exercise helps control spikes in blood sugar. Blood sugar levels drop as the muscles absorb sugar from the blood. But if you exercise vigorously at night, your blood sugar levels may drop too low to keep your body satiated throughout the night.
Make sure you eat enough for dinner or consider having a high protein snack after strenuous exercise. If you usually exercise at night and go to bed late, you may want to move your normal dinner time closer, but not too close, to bedtime.
PMS can make you hungry
PMS is a condition that can affect physical health and behavior, usually just before your period starts. It is believed to be caused by changes in hormone levels.
Food cravings, especially sugary snacks, is a common symptom, along with:
- Swelling
- Fatigue
- sleep changes
If you notice a change in appetite or wake up hungry at night right before your period, PMS could be to blame.
You're stressed
Stress is known to cause food cravings. As stress levels rise, your body releases certain hormones, such as cortisol Stress activates your flight or fight response, which causes sugar to be released into your bloodstream for quick energy.
Yoga, meditation, and breathing exercises are great ways to reduce stress and blood sugar spikes after a meal.
drugs that make you hungry
Some medications are known to increase your appetite, which can cause you to wake up with a rumbling stomach. Some are:
- some antidepressants
- Antihistamines
- Steroids
- migraine medications
- Some diabetes medications, such as insulin
- Antipsychotics
- Anticonvulsant medications
You're thirsty
Thirst is often confused with being hungry. Dehydration leaves you lethargic, which can make you think you're hungry.
If you wake up very hungry and have cravings, try drinking a large glass of water and wait a few minutes to see if the cravings go away. Make sure you stay hydrated throughout the day. If you think about eating ultra-processed foods or foods with little nutritional value, hunger will surely calm down with a glass of water. On the other hand, if we feel like we would eat a bowl of broccoli, we are hungry for some other reason.
Pregnancy can cause hunger
Many women find that their appetite increases during pregnancy. Waking up hungry is probably not a cause for concern, but we should make sure that late-night eating doesn't make us gain too much weight. Eating a healthy dinner is better so as not to go to bed hungry. A high-protein snack or a glass of warm milk can keep blood sugar levels stable overnight.
Hunger at night during pregnancy can be a symptom of gestational diabetes, which is the elevation of blood sugar during pregnancy.
night feeding syndrome
Don't you know this syndrome? It is suffered by those people who are awakened by hunger. It can happen for several reasons:
- You don't eat enough during the day. It is very important that you consume the necessary calories, especially if you play sports regularly. Consult with a nutrition professional how many daily calories you should take in order to perform efficiently and, above all, keep yourself satisfied throughout the day.
- you skip some meals
- Have mood or eating disorders
Normally, these people eat half of their daily calories after six in the evening and do so through unhealthy foods (ultra-processed snacks, poor quality carbohydrates...). The same happens with those who wake up with excruciating hunger, the first thing they want for breakfast are carbohydrates full of sugars that calm their appetite.
How to prevent?
A balanced diet can improve general health and energy levels, and can also keep us full all night. This means eating more fruits and vegetables and drinking less sugar, salt, caffeine, and alcohol. A person may benefit from monitoring calorie intake throughout the day to ensure that they are meeting the recommended requirements for their age and activity level.
We will try not to eat a copious meal just before bed. For example, we can have a small snack if it's been a while since dinner, but we must avoid excess sugar and starch. The goal is to keep blood sugar levels as stable as possible.
Some suitable options for a late night snack include:
- Whole grain cereal with low fat milk
- Natural Greek yogurt with fruits
- A handful of walnuts
- Whole wheat pita with hummus
- Rice pancakes with natural peanut butter
- Almond Butter Apples
- A low sugar protein drink
- Boiled eggs
If we are always hungry before going to bed, we can move up dinner time by an hour or two. If we are overweight or obese, losing weight has also been shown to improve blood sugar control and regulate appetite. In the event that none of this works, a medical professional will be in the best position to determine the underlying cause and best address it.