Bid adieu to midnight cravings with these foolproof tips

Midnight cravings or late-night hunger can be attributed to a combination of physiological, psychological, and lifestyle factors, according to Shweta Gupta, diabetes educator, sports nutritionist, and unit head-dietetics, Fortis Hospital, Shalimar Bagh. These include:

*Circadian rhythm: The body’s internal clock, known as the circadian rhythm, influences hunger and appetite. Hormones like ghrelin (stimulates hunger) and leptin (signals fullness) fluctuate throughout the day. Disruptions to this cycle, such as irregular sleep patterns, can lead to increased hunger at night, especially affecting people working in shifts, who often complaint of these issues.

*Blood sugar levels: The body’s glucose levels may drop during the night, triggering hunger. If individuals consume meals with inadequate complex carbohydrates, protein, or healthy fats, they might experience blood sugar fluctuations, contributing to late-night cravings. Studies have indicated that a lack of proteins in the diet leads to hunger pangs.

*Stress and emotional eating: Stress and emotional factors can lead to late-night eating. Stress hormones can influence appetite. Individuals may seek comfort in food as a coping mechanism. In such conditions, one may also not be conscious of what to eat.

*Boredom: Lack of activities or boredom during the night can lead to mindless snacking, even if not hungry.

*Meal timing: Irregular meal timing or skipping meals during the day can lead to increased hunger at night.

*Social and cultural habits: Socialising, watching TV, or engaging in certain activities during the night may be associated with snacking, creating a habit of late-night eating.

Here are some expert-approved tips to combat midnight cravings and promote healthier eating habits:

Socialising, watching TV, or engaging in certain activities during the night may be associated with snacking, creating a habit of late-night eating. (Source: Freepik)

*Balanced meals: Ensure that your meals are well-balanced, containing a mix of complex carbohydrates, protein, and healthy fats. This helps regulate blood sugar levels and keeps you fuller for longer while avoiding any nutritional deficiencies.

*Hydration: Drink water throughout the day, and before bedtime. Sometimes, the body can confuse thirst with hunger, and one tends to eat, especially at night.

*Regular sleep schedule: Maintain a consistent sleep schedule to support circadian rhythms and hormonal balance, reducing the likelihood of late-night hunger.

*Mindful eating: Pay attention to physical hunger cues rather than eating out of boredom or emotions. Practice mindful eating to savour and enjoy your meals, reducing the likelihood of late-night snacking.

*Healthy snack options: If hunger strikes, opt for healthy snacks like a piece of fruit, yogurt, nuts, roasted chana, or roasted makhana, instead of processed and sugary foods.

*Stress management: Incorporate stress-reducing activities into your routine, such as meditation or deep breathing, to minimise emotional eating triggers or talk to a friend or trustworthy person to vent out any kind of anxiety and stress.

*Create a nighttime routine: Establish a calming nighttime routine that doesn’t involve food, such as reading or taking a warm bath, to break the association between nighttime activities and eating.

 

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Curbing midnight cravings is a gradual process that involves understanding personal triggers and adopting healthier lifestyle habits. Remember, small changes can lead to significant improvements in curbing those midnight cravings and fostering a healthier relationship with food.