Evening cravings are a common experience, but new research indicates that they are driven by biology as much as by habit. Scientists explain that appetite tends to rise in the later hours of the day, even when a person feels full after dinner, and they outline strategies for managing nighttime snacking without strict bans.
Why cravings peak in the evening
Studies show that the body’s “hunger hormone,” ghrelin, is generally higher later in the day. Professor James Betts of the University of Bath notes that ghrelin suppression occurs mainly after the first meal of the day, not after lunch or dinner. Consequently, the hormonal signal for hunger can remain active despite recent eating.
Meal composition also matters. Foods rich in protein, fibre and volume tend to sustain satiety longer. Betts warns that a nutritionally inadequate evening meal can trigger a “crash” that leads people to reach for snacks. For many, the fear of waking up hungry or the simple habit of snacking in a familiar setting adds to the urge. Professor Suzanne Higgs of the University of Birmingham explains that environmental cues—such as turning on the television—can automatically provoke cravings when snacking has become routine.
The desire for sweet, fatty or salty foods is amplified by the brain’s reward system. A researcher identified as Beaulieu, who splits time between the University of Leeds and the University of Moncton, reports that liking and wanting for high‑fat foods increase later in the day, overriding fullness signals. Even after a substantial dinner, calorie‑dense foods continue to activate reward pathways, making it easy to justify another bite.
Impact on sleep
The relationship between late‑night snacking and sleep quality remains uncertain. While a large late meal can interfere with digestion and the body’s preparation for rest, evidence on smaller snacks is mixed. Some studies link foods high in refined carbohydrates and added sugars—such as white bread, biscuits and cakes—to poorer sleep, possibly because they cause larger blood‑sugar swings and affect hormonal signals that regulate sleep and appetite.
Professor Jonathan Johnston, a sleep and circadian‑rhythm expert at the University of Surrey, points out that sleep deprivation itself raises appetite and the desire for energy‑dense foods. This bidirectional link makes it difficult to determine whether snacking disrupts sleep or poor sleep encourages snacking. Betts adds that individual responses vary, and the current evidence does not allow firm conclusions.
Healthier snacking strategies
Experts recommend first identifying the driver behind each snack. If genuine hunger is the cause, making earlier meals more filling—through protein, fibre and volume—can reduce the need for extra calories later. If habit is the primary factor, changing routines and planning snacks in advance can be effective. Higgs advises against distracted eating, such as while watching TV, because it can lead to higher intake.
Beaulieu emphasizes that eliminating evening snacks altogether is unnecessary. A moderate portion of a pleasurable food is often more sustainable than strict restriction. Keeping healthier options—like fruit, yoghurt and nuts—readily available increases the likelihood of choosing them. Even occasional chocolate is acceptable, provided it is enjoyed in moderation.
The key, according to Beaulieu, is to make the healthy choice the default. Removing craved items from regular cupboards and stocking nutritious alternatives encourages better decisions without feeling deprived.
By understanding the hormonal and psychological forces that drive nighttime cravings, individuals can adopt practical habits that balance enjoyment with health, potentially improving both dietary quality and sleep patterns.
Steve Lopez is a Senior Editorial Columnist and Health & Public Policy reporter for News Raise. Steve focuses on healthcare advancements, medical technologies, and public health policies.
