Are you a late-night snacker? 5 possible reasons why

When those cravings or hunger pangs hit, even if you had a hearty dinner, it’s often not from a lack of willpower. There are actual physiological factors at play that may lead you to want that late-night snack.  

One potential reason is if your dinner caused a glucose spike. After a spike, your glucose levels may crash back down, leading to hunger as your body aims to regulate your glucose back to normal levels.¹

Having insight into your glucose response, such as with a continuous glucose monitor (CGM), can help you understand which foods might lead to rapid glucose rises as well as the difference between true hunger and passing cravings.^2,3 

Plus, keeping glucose levels steady can also support other areas of your health and well-being, such as your sleep, mood, and energy levels.⁴  

Below, we explain more about the possible reasons for wanting a late-night snack, including when it may be a habitual or emotional response. We also take look at some healthy evening snack options that are less likely to cause a glucose spike. 

5 reasons for snacking at night 

Did you know your hunger cues aren’t just determined by what you’ve eaten and what activities you’ve done? Stress, sleep, and even boredom can all impact appetite too. 

Some people may reach for snacks due to hunger, while others may be driven by mood or habit. Here are five potential reasons to explain late-night snacking: 

1. You haven’t gotten enough steady energy from your meals 

Hunger is the body’s way of telling you that it needs food for fuel. If you're regularly feeling hungry late in the evening, it may be that the meals you’ve eaten so far that day have not provided enough energy to match your activity or what your body needs.  

Another possible factor is not eating balanced meals: meals that contain non-starchy vegetables, complex carbs, protein, and healthy fats in portions that are right for you. 

If you haven't built a balanced plate for dinner—such as if you go heavy on the carbs but not enough (if any) protein or fat—the food might not be satiating and may lead your glucose to spike and crash.⁵ This can lead to food cravings later.¹ 

2. Tiredness 

Another reason you might feel like late night snacking is if you haven’t been getting enough quality sleep. Studies have linked poor sleep to snacking more during the day.⁶ 

A lack of sleep can also make you more likely to reach for less healthy snacks. Sugary and fatty foods are more calorie-dense, which means they’re more favorable to a body looking for a quick boost.⁷ 

3. Habit 

Research shows many of us develop snacking habits in certain places, at certain times, and with certain people.⁸

So, if you’ve eaten a snack in the evening after dinner on the sofa in front of the television on a few occasions, you might start to associate this scenario with eating. This might make you more open to reaching for food even if you’re not feeling hungry. 

And if you’re spending an evening with someone who is snacking, you may find yourself influenced by them and want to eat something too. 

4. Stress 

When you’re stressed, your body releases a hormone called cortisol. In the short term, when you’re experiencing that “fight or flight” response, your appetite may be blunted as your body is focused on overcoming the stressor. However, in the long term, chronic stress can lead to increased food consumption and potential overeating.⁹ 

One study showed that the evening is a high-risk period for overeating, particularly when a person has had a stressful day.¹⁰ 

5. Boredom 

If your evening activities aren’t particularly engaging, this might end up nudging you toward a snack. 

Some studies that looked at reading and television viewing habits have suggested that people are more likely to snack when they’re doing a distracting or passive activity compared with an engaging one.⁸  

Is snacking at night bad for you? 

If you’re feeling truly hungry, it’s important to follow the cues that your body is giving you. That said, regular late-night snacking—especially if you reach for carb-heavy ultra-processed foods—can impact your health in the long run. Some potential health impacts of late-night snacking include: 

• Higher glucose spikes. Your glucose tolerance is lower in the evening, and research has found eating carbs at night can have more of an impact on your glucose than if you consumed those same carbs in the morning.¹¹  

• Weight gain. Frequently eating late at night is associated with weight gain over time.¹² 

• Sleep problems. Certain late-night snacks, like those with a high glycemic index, could set you up for trouble sleeping. One study of over 77,000 people found that eating more added sugars, starches, and refined grains could be a risk factor for insomnia.¹³ 

Certain snacks will impact your body more negatively than others. Less healthy late-night snack options are more likely to impact your digestion, sleep quality, metabolism, and glucose control. 

Evening snacks you may want to avoid or limit to special occasions include:  

• Ultra-processed foods: Snacks like cookies and chips are likely to be high in sugar, fat, simple carbs, and salt with little-to-no nutritional value. 

• Simple or refined carbs: Foods like white bread, cake, crackers, and breakfast cereal are easy for your body to digest, which means the glucose in them can reach your bloodstream quickly, potentially leading to a spike. 

• Naked carbs: Eating carbs by themselves can cause your glucose levels to rise sharply. Pair high-quality carbs (like whole grains and whole fruit) with protein, fat, and fiber to help keep glucose levels steady. 

• Food and drinks containing caffeine: Caffeine can keep you feeling awake and make the sleep you eventually get feel low-quality.¹⁴ You’ll find caffeine in coffee, tea, chocolate, cola, and candies.  

• Large or heavy portions: If you eat something that’s high in carbs and fat or just a big meal overall before bed, your digestive system is more likely to still be working while you sleep. This can interfere with your sleep and potentially cause digestive issues. 

4 ways to manage snack cravings at night 

If you’re tracking your glucose using the Lingo app, you may see rises in your glucose levels from nighttime snacking that could last throughout the night depending on what you’ve eaten. 

If you’re looking to cut back on late-night snacking, try these four tips:  

1. Track your patterns 

Learn how your go-to snacks affect your glucose levels. Lingo is a CGM that can give insight into your glucose response to support making changes that may help with managing your hunger throughout the day.  

You may be able to enjoy these same snacks earlier in the day even if they’re not ideal to eat before bed. 

Prioritize protein and eating balanced meals throughout the day for steady energy and better appetite management later in the day. 

2. Choose your food wisely 

If you’re truly hungry and need some food, don’t worry. Some choices will help you sleep better at night than others. 

Aim to eat something that involves unprocessed or minimally processed foods, as well as combining fiber, healthy fats, or protein. 

Here are a few late-night snacks and drinks to consider as healthy options when you want to avoid a glucose spike before bed: 

• Plain Greek yogurt with berries and seeds 

• Nuts and cheese 

• Hard-boiled eggs 

• Hummus and raw vegetables 

3. Close the kitchen after dinner

Tidy up the kitchen after dinner to help limit the temptation to eat out of boredom or stress. Clean the counters and sink and make sure you’ve put away any treats you’d prefer to avoid. 

If you must go back into the kitchen to fix a snack or meal for someone else, address that task and turn the light off when you’re done. 

4. Adopt new habits 

See if any of these activities make it less appealing to snack due to boredom or stress: 

• Brush your teeth: That clean, minty feeling will help you remember that you’re done eating for the day, not to mention affect the taste of any foods you eat soon after. Make sure to floss too. 

• Give yourself a manicure: Keep your hands busy by taking the time to paint your fingers with nail polish. You’re unlikely to want to mess up a fresh manicure by sticking your hands into a snack bag or opening a wrapper. 

• Try a new activity: Download a game on your phone, do a stretching routine, or call a friend. Engaging activities can help you forget about cravings.  

 A final note from Lingo 

Eating healthy, well-rounded meals throughout the day can help you stay full at night and keep your glucose steady, making you less tempted to snack. Skipping that late-night snack could set you up for better sleep and avoid glucose spikes overnight.  

If you want a late-night snack, ask yourself if you’re truly hungry. If your hunger is tied to low energy levels and a dip in glucose, refuel and enjoy. If it might be something else, try changing things up and see if it makes a difference. Stand up and stretch, read a book, or tidy up until the feelings pass. 

And if you do need to eat a late-night snack, choose a healthy, satisfying option. Look for whole foods and aim to combine fiber, healthy fats, and protein where you can. 

If you’re often finding yourself hungry in the evening, using Lingo can give you insights into your glucose and help you make changes that could prevent those late-night cravings and hunger pangs. 

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