Sugar Cravings at Night - Why They Happen and How to Avoid Them
Sugar cravings at night can be a huge thorn in the side when you’re trying to lose weight or just maintain an overall healthy diet. And if this is something you struggle with, it does not mean something is wrong with you. So here are some insights and tips to follow to feel in control.
As the day winds down and you have idle hands and a pantry full of goodies at your disposal, it can be tiring and nerve-wracking to try to resist the temptation on a nightly basis. Fortunately, the cause of this phenomenon can usually be identified and corrected quite easily.
So, why does this happen? Does a deficiency cause sugar cravings? What can you eat instead when these cravings hit after dinner? In this article, you’ll learn the most common causes of sweet cravings, how to fix them, and healthy alternatives to fall back on.
Why Do You Crave Sugar and Sweets At Night?
So, what does it mean when you are craving sweets? There is a common misconception that your body is “missing something” or has some sort of deficiency which causes you to crave sweets.
While this is an intriguing concept, there’s not really any evidence to back it up. However, there is evidence that a deficiency in nutrients like magnesium can cause stress, anxiety and low mood which can all impact cravings. But the deficiency itself doesn’t make you crave sugar.
The real reason you likely crave sweets after dinner include:
Skipping meals
Dehydration
Too many simple carbs at night
Boredom
Not enough protein or fiber
How to Stop Sugar Cravings At Night
So, sugar cravers, do any of these sound familiar? If so, here are 5 tips on how to stop sugar cravings at night:
1. Eat Consistent Meals, Especially Breakfast
One of the major reasons people get cravings in the evening is because they didn’t nourish enough during the day. This can be particularly profound if you skip breakfast.
Think about it: You have dinner at 7pm, wake up at 7am, skip breakfast and then don’t eat lunch until 12pm. That means you went 17 hours without eating. Would you wait 17 hours during the day to eat a meal? Probably not because you’d feel like you were starving!
This unintentional starvation can cause a disruption in the balance of ghrelin (your hunger hormone) and leptin (the hormone that tells you that you are full). So, eating a solid breakfast, lunch, and dinner can go a long way at keeping cravings at bay.
2. Stay Hydrated
Some studies show that people who consistently hydrate tend to weigh less. It has also been shown that people who do not drink enough water have increased levels of hunger, likely because your body often confuses thirst cues for hunger cues.
Furthermore, if you’ve ever had a high-sodium meal and then experienced the urge to search for something sweet soon after, it was likely because the sodium content of the meal left you dehydrated. It’s important to remember to drink water consistently throughout the day.
3. Get Enough Sleep
Sleeping at least 8 hours (10 if you’re an athlete, for performance purposes) is a solid way to prevent cravings. The simplest rationale in this regard is if you go to bed earlier, there’s just a smaller window at night for you to get cravings. Additionally, some studies have shown that even a single night of less than 7 hours of sleep raises levels of your hunger hormone, ghrelin.
It has been suggested that sleep impacts cravings so greatly because as soon as the brain feels tired, it begins telling your body to eat so it has fuel. Glucose, aka sugar, is the brain’s preferred source of fuel so it makes sense that you’d crave it when you’re tired.
Thus, if you struggle with cravings, take measures like setting an alarm to remind you to go to bed, minimize screen time from your TV and phone, and avoid caffeine and alcohol in the evening.
4. Increase Protein and Fiber Intake
Increasing your protein and fiber intake means increasing your satiety at meals. This means you’ll feel fuller for longer after eating your meals which can reduce cravings between meals throughout the day.
If you particularly struggle with cravings at night, taking care to get a good amount of protein and plenty of fruits, vegetables and/or whole grains at dinner can reduce or even remove your need to hunt for snacks before bed.
5. Reduce Stress and Boredom
Science recently has shown that there is a strong link between stress, depression and sugar cravings. It is likely because when we are sad or feeling stressed, the brain starts craving dopamine which is a hormone that makes us feel happiness and pleasure. Since dopamine tends to rise when we eat sugar, it makes sense that we seek comfort from sweets when stressed.
Lastly, sometimes we just eat to have something to do when we are bored. Taking measures to find another outlet for stress or boredom like breathing exercises, finding a nightly activity that brings you joy or engaging in physical activity may be able to help.
What To Eat When Craving Sweets At Night
Even if you do all of that, or while you’re in the process of changing some habits that you think may be the cause of the nocturnal sweet tooth, cravings will likely still pop up. Unfortunately, high-sugar foods can really impact one's ability to maintain a healthy weight and can definitely hinder weight loss.
Since sugar digests quickly and causes your blood sugar to experience a rebound crash after it spikes, you typically end up much hungrier after eating the sugar than you were before. This can lead to overeating over time which can cause weight gain.
So, here are some ideas on what to keep on hand if you suspect sugar cravings may come to visit at night:
Low-calorie popsicles (ie. 100% fruit popsicles or Greek yogurt bars)
Banana soft serve (blended frozen bananas)
Berries and whipped cream
Dark chocolate
Dried fruit (Figs, mangos, prunes, apricots, blueberries) with a few nuts
Low-calorie popsicles are a particular highlight because they are great for summer and tend to last a bit longer than most snacks, which can be more satisfying. Just remember, even if you choose to curb your cravings with one of these choices, you still watch your calorie intake if you are working towards a weight goal.
Success My Clients Have Had
Almost every single client I have helped lose weight was avoiding carbohydrates in one form or another due to misconception. My job as a nutrition and wellness coach is to clarify misconceptions as part of nutrition education.
A balanced diet should include carbohydrates as part of the weight loss equation. Keep in mind that the substance and the quantity of this macronutrient is crucial to successful weight loss. I have helped countless clients lose weight by customizing their carbohydrates to fit their weight loss goal and lifestyle, and can also help you find this balance too. They realized that the right amount, rather than restriction, was the key to success after all.
The Bottom Line on Sugar Cravings at Night
Craving sweets at night is not an uncommon issue, but once you understand why it happens, it can often be easy to fix. Luckily, if weight loss is your goal, many other lifestyle changes that can also help you lose weight can help you keep cravings at bay. This includes sleeping more, reducing stress, not skipping meals and staying hydrated. Even as you battle these cravings, it’s important to know that treating yourself to some sugar every now and then is perfectly fine. However, if you are having consistent trouble with willpower, some healthier alternatives may be helpful. If you feel you need more guidance with eating habits, check out my services.
