Waking up hungry can be an unsettling experience.
Sometimes it is simply a matter of timing your meals or choosing the wrong foods before bed.
Other times, nighttime hunger can signal an underlying health issue or a side effect of medication.
Your body continues to burn calories while you sleep, and normal hunger signals are part of its natural rhythm.
Most people experience the lowest appetite overnight and first thing in the morning.
One common cause of waking up hungry is overeating or eating foods high in sugar and starch late at night.
When you do this, your blood sugar spikes, and your pancreas releases insulin to absorb the glucose.
This often causes a subsequent drop in blood sugar, which triggers hunger during the night.
Sleep deprivation can also intensify nighttime hunger.
Even a few nights of poor sleep can increase levels of ghrelin, the hormone that signals hunger, while decreasing leptin, the hormone that promotes satiety.
Adults are recommended to get seven to nine hours of sleep per night to help regulate these hormones and maintain stable appetite cues.
Certain medications may increase appetite, causing nighttime hunger.
These include steroids, some antidepressants, first-generation antihistamines, and medications for diabetes or psychiatric conditions.
If you wake up hungry while taking these medications, speak with your healthcare provider before making any changes.
Hormonal shifts, such as those associated with PMS or pregnancy, may also increase nighttime appetite.
Premenstrual syndrome can trigger cravings for sugar, fatigue, bloating, and changes in sleep, all of which can disrupt normal hunger patterns.
Pregnancy increases appetite as your body works to support fetal growth, and in some cases, may reveal gestational diabetes if blood sugar rises excessively overnight.
Lifestyle factors like stress and intense evening exercise can affect your overnight hunger as well.
Stress elevates cortisol, which can prompt cravings for high-energy foods.
Physical overexertion late in the evening may cause your blood sugar to drop, making your body signal for fuel overnight.
Night eating syndrome is a rarer but important consideration.
People with NES may eat a significant portion of daily calories at night, often accompanied by insomnia or depressed mood.
Treatment can include cognitive behavioral therapy, selective serotonin reuptake inhibitors, melatonin supplementation, and relaxation techniques.
To reduce nighttime hunger, focus on a balanced diet with sufficient protein and fiber.
Consider a small, nutrient-rich snack in the evening rather than a heavy, sugary meal.
Whole grains with milk, Greek yogurt with fruit, nuts, apples with nut butter, or a low-sugar protein drink are examples of foods that can stabilize blood sugar overnight.
If lifestyle adjustments are not enough, or if hunger persists despite adequate sleep, it may be time to consult a healthcare professional.
Your primary care doctor can help assess underlying causes, recommend dietary or behavioral interventions, and refer you to specialists if necessary.
Endocrinologists, sleep specialists, OB-GYNs, and mental health professionals can all play a role in addressing the root cause of nighttime hunger.
By understanding your body’s signals and seeking appropriate care, you can reduce nighttime hunger and support better sleep and overall health.