When the clock rolls past midnight and your stomach starts making alarming sounds, many of us wonder: why do we feel so hungry at night?
And most importantly, what can you do to refrain from nighttime raids on the refrigerator?
Let's try to understand the reasons for night hunger and find strategies to curb it.
Biorhythms and appetite
Our circadian rhythms, or biological clocks, influence many aspects of physiology, including appetite.
In the evening, the body begins to prepare for sleep, which is accompanied by a slowdown in metabolism. However, modern lifestyles, often contrary to natural cycles, can disrupt these rhythms, causing nighttime cravings for food.
Stress and fatigue
The day is filled with stress and mental overload, which can lead to increased cortisol levels and, as a result, increased appetite.
In addition, fatigue forces the body to seek additional sources of energy - often in the form of high-calorie foods.
Insufficient nutrition during the day
Skipping meals or not eating enough calories during the day can cause you to feel hungry at night.
Emotional eating
Sometimes food becomes a way to cope with emotional experiences, and night is a time when the bustle of the day subsides and emotions come to the fore.
How to Fight Nighttime Hunger
1. Listen to your body. Maintain a regular eating schedule throughout the day to avoid overeating at night.
2. Eat a healthy dinner. Your dinner should be balanced and include protein, complex carbohydrates, and healthy fats to keep you feeling full for a long time.
3. Limit stress. Find ways to relax in the evening to reduce stress hormones.
4. Prepare healthy snacks. If you can’t give up late-night snacking completely, choose healthy foods like fruit, yogurt, or nuts.
5. Create rituals. Having a regular routine before bed can help signal your body that it's time to rest, not eat.
6. Physical activity. Regular exercise helps regulate appetite and improves sleep quality.
7. Get enough sleep. Aim for 7-9 hours of sleep each night to prevent hormonal imbalances that can cause nighttime hunger.
Don't let the dark hours of the day rule you - take control of your appetite and give your body the rest it deserves.
Earlier we talked about making a crispy snack .
