About a third of people snack every night after dinner, and among 18- to 24-year-olds, four in five give in to evening cravings, BBC reported. Eating within two hours of going to bed is linked to greater odds of weight gain and obesity, according to dietitian Dr Kristine Beaulieu.
Appetite naturally peaks in the evening even after a full day of eating, research shows. The body’s “hunger hormone” ghrelin tends to run higher later in the day, and unlike breakfast, lunch and dinner do not suppress it for long, said Prof James Betts of the University of Bath. That biological pull, combined with habit and the brain’s reward system, explains why the kitchen cupboard calls at 9pm.
Why does appetite peak in the evening?
Despite sleeping through the longest stretch without food, the body’s appetite rises toward night almost regardless of earlier meals. Betts said ghrelin is “generally higher later in the day” and, while meals suppress it, “that really only happens after the first meal of the day, not after lunch or dinner.”
What you eat at dinner matters too. Meals rich in protein, fibre and volume keep people satisfied longer. Betts said a less nutritious or satiating evening meal can trigger a “crash” later that sends people snacking. Habit also plays a role: “If snacking often happens in the same setting, the surrounding cues can start to trigger cravings,” said Prof Suzanne Higgs of the University of Birmingham. “For example, if someone usually snacks while watching TV, simply turning the TV on may make them feel like eating.”
Why are sweet and high-fat treats so tempting at night?
It is not just hunger that grows after dark. The brain’s reward system drives a stronger appetite for calorie-dense foods in the evening. “Our liking and wanting for high-fat foods are greater later in the day compared to low-fat foods,” said Beaulieu, who splits her time between the University of Leeds and the University of Moncton in Canada. “That hedonic drive can override signals of fullness, making us want to snack or eat a dessert even though we’re full.”
Even after a substantial meal, foods rich in sugar, fat or salt can keep activating reward pathways, which helps explain why many people reach for something more standing in front of the biscuit tin.
Does snacking before bed disrupt sleep?
The evidence is mixed. A large late meal certainly affects digestion and the body’s preparation for sleep, but for smaller snacks the research is less clear. Foods high in refined carbohydrates and added sugars may be linked to poorer sleep, possibly because they cause bigger blood-sugar swings and alter hormonal signals that regulate sleep and appetite.
“Sleep deprivation is known not only to increase appetite, but also a desire for energy-dense foods,” said Prof Jonathan Johnston of the University of Surrey, making cause and effect hard to separate. Betts agreed: “The evidence is far from clear and perhaps may reflect that some people respond differently to others to different foods before bed.”
How can you keep evening cravings in check?
First, identify what is driving the snacking. If genuine hunger is the cause, making earlier meals more filling can help. If it is habit, changing routines and planning snacks in advance works better. “Eating while distracted, for instance watching TV, can lead people to consume more because they pay less attention to how much they’ve eaten,” Higgs said.
There is no need to ban evening snacks entirely, Beaulieu said. Keeping fruit, yoghurt and nuts available, and treating a reasonable portion of something enjoyable as sustainable, beats strict restriction. “It’s OK to eat those craved foods once in a while in moderation,” she said. “If those craved foods aren’t in the cupboard on a regular basis and a healthy option is, it means you are more likely to choose the healthier option.”
Hormones and late-night hunger explained
Is it bad to eat a snack right before bed?
Evidence links eating within two hours of sleep to greater odds of weight gain, according to Dr Kristine Beaulieu, though the effect on sleep itself remains unclear in the research.
Why do I get hungry at 9pm even after a big dinner?
Ghrelin, the hunger hormone, tends to be higher later in the day and is only suppressed for long after breakfast, not after lunch or dinner, said Prof James Betts of the University of Bath.
What should I eat at night instead of biscuits?
Researchers recommend keeping fruit, yoghurt and nuts available so the healthy option is the default choice, while still allowing an occasional treat in moderation.
The most practical step is environmental: stock the cupboard with healthier options so that when the evening craving hits, the default choice is already the nutritious one.
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