Tempted by snacks before bed? Here’s why – and what you can do about it

Many individuals find themselves reaching for snacks before bedtime, with research indicating that a third of people snack nightly after dinner. This tendency is especially pronounced among those aged 18-24, where eight out of ten struggle to resist the urge. Dietitian Dr Kristine Beaulieu warns that consuming food within two hours of going to bed increases the odds of weight gain and obesity. So, what factors contribute to these evening cravings, and how can one manage them?

Even though we go longer without food while sleeping, appetite naturally peaks in the evening. This is largely due to the hormone ghrelin, which tends to be higher later in the day. Ghrelin suppresses after the first meal of the day but remains elevated after dinner. Additionally, the type of food consumed plays a crucial role. Meals rich in protein, fiber, and volume promote satiety and prevent post-meal hunger crashes.

Certain individuals may snack due to the fear of waking up hungry during the night, while habit also contributes, as surrounding cues can trigger cravings. For example, if someone typically snacks while watching TV, the sight of the television alone may prompt them to eat.

Beyond feelings of hunger, our appetite for calorie-dense foods tends to increase later in the day. This is driven by the brain's reward system rather than an actual energy need. Beaulieu explains that our liking and wanting for high-fat foods become stronger in the evening compared to low-fat foods, and the hedonic drive can override signals of fullness, prompting snacking or dessert consumption even when full.

While a substantial evening meal may seem sufficient, foods high in sugar, fat, or salt can continue to activate reward pathways in the brain, explaining why people often reach for more. The biological inclination to indulge is significant. When faced with a biscuit tin at 9 p.m., it might not solely be a lack of willpower; your biology is working against you.

The impact of snacking on sleep is mixed. Eating a large meal late can affect digestion and the body's natural preparation for sleep. However, the evidence on whether late-night snacking specifically disrupts sleep is unclear. It may be that individuals with poor sleep are more prone to snacking on sugary foods, or that sleep deprivation itself increases appetite and desire for energy-dense foods.

To snack healthier, first identify the cause of nighttime snacking. If genuinely hungry, making earlier meals more filling may help. If snacking is habitual, altering routines and planning snacks in advance can be beneficial. Eating while distracted, such as while watching TV, often leads to consuming more due to reduced attention on portion sizes.

Nonetheless, completely eliminating evening snacks is not necessary. Maintaining healthy options like fruit, yogurt, and nuts is helpful, and occasionally allowing for a small indulgence like chocolate is acceptable. The key is to make healthy choices the default, ensuring those craved foods are not readily available and that healthy options are easily accessible.