Tempted by snacks before bed? Here's why - and what you can do about it
Summary
Research cited in the article suggests appetite and cravings for calorie-dense foods often rise in the evening, even after a person has eaten. Experts say meal composition, habits and sleep can affect late-night snacking, but evidence that evening snacks directly disrupt sleep remains unclear.Key Facts
- The article cites research suggesting about one-third of people snack every night after their evening meal; among people aged 18–24, it says four in five do so.
- Dietitian Kristine Beaulieu points to evidence linking eating within two hours of bedtime with higher odds of weight gain and obesity.
- Appetite may naturally peak in the evening, and University of Bath researcher James Betts says the hunger hormone ghrelin is generally higher later in the day.
- Meals with protein, fibre and greater volume can help people feel full longer, while a less filling evening meal may contribute to later snacking.
- Repeated cues can prompt cravings: University of Birmingham expert Suzanne Higgs gives watching television as an example of a setting that may become linked to snacking.
- Research suggests people may want high-fat, calorie-dense foods more in the evening, as the brain’s reward system can prompt eating despite feelings of fullness.
- Evidence connecting late-night snacking with poor sleep is mixed; sleep loss itself can increase appetite and desire for energy-dense foods.
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