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It's not just hunger! Why does your body ask you to eat something before bed?

2026-11-09 18:34:21Lifestyle SHKRUAR NGA REDAKSIA VOX

It's not just hunger! Why does your body ask you to eat something before

You've had dinner, you feel full, and you think you won't eat anything else until morning. But just half an hour later you find yourself searching for something to eat in the kitchen cupboard. Such a situation is more common than you might think.

According to studies, about a third of people snack every evening after dinner. For the 18-24 age group, this figure is even higher, with four out of five people finding it difficult to resist the temptation to eat something before bed.

Dietitian Dr. Kristine Beaulieu warns that this habit can have health consequences. According to her, studies show that the more food consumed in the two hours before bedtime, the greater the likelihood of weight gain and obesity.

Why does hunger increase in the evening?

Even though we spend more hours without consuming food during sleep, studies show that our appetite naturally peaks in the evening, almost regardless of the amount of food we have consumed during the day.

Professor James Betts, a researcher at the University of Bath, explains that one of the main factors is ghrelin, known as the "hunger hormone", levels of which tend to be higher in the late hours.

"Although its levels tend to decrease after meals, this occurs mainly after the first meal of the day and not after lunch or dinner," he explains.

However, the type of food we eat also matters. Meals that are high in protein, fiber, and volume keep us fuller for longer. According to Betts, if dinner isn't nutritious or filling, you may experience a drop in energy and satiety later on, prompting you to reach for more food.

For some people, another reason is the fear of waking up hungry at night, while for others it's all about daily habits.

Professor Suzanne Higgs, an appetite expert at the University of Birmingham, explains that repeating the same action in the same environment can trigger the desire to eat. For example, if someone is used to eating snacks while watching TV, simply turning on the TV will trigger the desire to eat.

Why are we tempted for sweets more in the evening?

It's not just the feeling of hunger that increases in the late hours. Studies suggest that during this period, the desire for high-calorie foods also increases, due to the reward system in the brain and not necessarily because the body needs more energy.

"The craving and pleasure we get from high-fat foods are greater later in the day, compared to low-fat foods," explains Beaulieu, who works between the University of Leeds and the University of Moncton in Canada.

According to her, this desire for pleasure can override satiety signals, leading us to consume snacks or sweets even when we are no longer hungry. This explains why, even after a hearty dinner, we may still feel the desire for cookies, chocolate or salty foods.

Does eating before bed affect sleep quality?

Studies have not yet reached a clear conclusion, but it is known that consuming large meals late at night can make digestion difficult and interfere with the body's natural preparation for sleep.

When it comes to snack foods, the results are less clear. Some studies suggest that foods high in refined carbohydrates and added sugars, such as white bread, white rice, cookies, and candy, may be linked to poorer sleep quality.

However, it is difficult to determine whether food affects sleep or whether lack of sleep increases the desire to eat.

How to consume "light" foods in a healthier way?

The first step is to understand what triggers your cravings. If you're truly hungry, eating larger, more nutritious meals throughout the day can help. If it's a habit, changing your routine and planning your meals in advance can be helpful solutions.

Professor Higgs warns that eating without paying attention, for example while watching TV, can make us consume more, as we don't realize how much we have eaten.

However, according to dietitian Beaulieu, it's not necessary to completely give up the foods we crave in the evening. A reasonable portion of something we enjoy can be a more sustainable solution than completely banning them.

She advises keeping healthier alternatives at home, such as fruit, yogurt, and nuts. Even consuming a small amount of chocolate every now and then is not a problem.

"It's okay to occasionally consume the foods you crave, in moderation. If you don't regularly keep the foods you crave in your cupboard, while you always have healthy alternatives, you are more likely to choose the latter," she emphasizes.

The secret, according to the expert, is that healthy choices are always the easiest to make.


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