Keeping your body nourished is pretty simple on paper: your hunger alarm goes off, you eat to silence it, rinse, and repeat. But sometimes body push notifications aren’t entirely accurate and these false alarms can occur at the worst possible times, like the middle of the night.
For most, hunger is not an emergency. “You’re supposed to be a little hungry – not stuffed, but comfortable,” says Luiza Petre, MD, board-certified cardiologist and weight management specialist based in New York City. However, if you feel hungry or hungry (especially in the middle of the night or very early in the morning), you may need to address some nutritional issues.
Here are six reasons why your middle-of-the-night hunger pangs won’t stop and the dietary adjustments you can make to keep them from continuing.
1. You changed your workout
When you’ve been doing a particular workout for a while, your body adapts and becomes more efficient at completing that workout, ultimately burning fewer calories. So if you decide to change your workout to one that is not only different, but longer or more intense, you may experience a temporary increase in calorie burn – and not increasing your food intake during the transition may lead to an energy deficit that cause you to wake up feeling hungry, says Suzanne Dixon, Dt.P.registered dietitian at the Mesothelioma Center in Portland, Oregon.
“The change in energy deficit is unlikely to be more than a few hundred calories,” Dixon says. “For this reason, you can probably solve the problem by adding a balanced 200-300 calorie snack in the evening, about one to two hours before bedtime.” For example, a Greek yogurt with a few berries or a banana.
2. You eat large meals close to bedtime.
“Some people are more sensitive to high doses of carbohydrates, which can lead to hypoglycemia after a large meal,” Dixon says. “Their bodies may ‘overdrive’ insulin production a bit in response to a high-carb meal (especially if the carbs are simple).” The result? Blood sugar levels can drop too low about an hour after eating, and this could explain why someone wakes up very hungry after eating a large meal just before bed.
When your dinners are last minute, the best solution is to eat a smaller meal that includes lean protein, complex carbs and a little fat, Dixon says. (Too much fat causes food to stay in your stomach longer, and just before bedtime would be a recipe for heartburn and turning over.) A low-key, satisfying option would be yogurt and cereal – be sure simply that cereals are rich. fiber, low added sugar variety.
3. You’ve changed your sleeping habits
A lack of sleep can cause an imbalance in hormone levels, making you hungry even when your body doesn’t need food, says Petre. The hunger hormones ghrelin and leptin stimulate and suppress appetite, respectively. When you’re sleep deprived, ghrelin levels go up and leptin levels go down. “This leads to increased hunger and more inadvertent snacking during the day and night,” says Petre. It’s best to master any habits that keep you from scoring quality shuteye so your grumpy stomach can follow suit.
4. You skipped meals
These days, with hectic schedules and constant rush, it’s easier than ever to skip meals. And if the calorie deficit becomes too great, it can interrupt sleep. “Hunger cues can be strong enough to wake a person up because the body and brain prioritize eating over sleep,” Dixon explains. Do your best to break this bad habit, and when you eat, make sure your meals and snacks consistently contain a blend of lean protein, fiber, and heart-healthy fats. “Eating this way will keep your blood sugar and energy levels stable, helping you stave off hunger and sleep more soundly,” says Petre.
5. You might have imbalanced blood sugar
If you have prediabetes or diabetes, your cells are unable to absorb energy (in the form of glucose) properly because they do not respond to insulin, the hormone that regulates the amount of glucose in the blood. , as they should, said Dixon. This means that even though you are eating, your body still senses that you are “hungry” because your cells aren’t getting fuel, and these hunger cues can wake you up.
If you’re not on a diet, haven’t made major changes to your eating habits or lifestyle, and suddenly wake up hungry all the time, Dixon says, see your doctor for some basic lab work. to check your glucose and insulin. levels.
6. You are really thirsty
Since every cell in the body needs H20 to function optimally, it’s no surprise that when you’re low on energy, your body sounds the alarm, even if it’s the middle of the night. , says Amy Sunderman, RD. It can be easy to confuse hunger pangs with thirst, so consider leaving a glass of water by your bedside and drinking it first to confirm that your appetite is in control.
The essential
While it’s normal to be a little hungry during the day, waking up extremely hungry can be caused by different things, like regularly skipping meals or blood sugar issues. Consult your healthcare provider to determine why you are waking up hungry.