How To Beat Nighttime Cravings (6 Tips That Actually Work)
One of my clients (a single mother of two, one of the hardest workers I know), sent me this text:
I’ve been having trouble with sweets at night. What has helped your clients not overeat them??? It’s like that time of the month for me so I crave it more.
Craving sweets, especially at night and during your period, is normal.
Nighttime cravings sneak up on you, like shadows creeping across a dimly lit room. At first, they're barely noticeable, a faint whisper of desire. But as the day wanes and darkness descends, those whispers grow louder, more insistent, until they're practically shouting for your attention. It's as if your willpower, like the setting sun, is slowly dipping below the horizon, leaving you vulnerable to the siren call of snacks and sweets.
Fear not, weary traveler of the night!
In this article, I'll illuminate the path to overcoming nighttime cravings with six proven strategies.
1. Eat A High Protein, High Fiber Dinner
Balance your plate with a mix of protein, healthy fats, and complex carbs (i.e. fiber) to set the stage for satisfaction and satiety.
Aim for 30-50 grams of protein and 5-10 grams of fiber. By stabilizing your blood sugar levels with this protein-fiber combo, you'll ward off those pesky cravings that strike in the dead of night. Remember: a well-balanced dinner isn't just about filling your belly in the short term—it's about fortifying your defenses against the cravings that tend to strike a few hours later.
Your nighttime cravings are no match for a strategically crafted dinner plate.
2. Stay Hydrated
Maybe you just need some water.
People hate to be told that, I know! I won’t name names, but my fiancé, whose name rhymes with Jelly, absolutely loathes it. Sometimes, thirst really does masquerade as hunger. When a craving strikes, down a glass of H2O (or your favorite calorie free beverage), and wait ten minutes to see if your body really craves sustenance. If hunger persists, you know it's genuine - go get that snack!
The next time your stomach grumbles, reach for the water bottle before succumbing to the snack attack.
3. Stock Up On Healthy Snacks (That You Actually Enjoy)
Instead of being faced with choosing between Oreos and despair when late night hunger strikes, plan ahead and have healthy snacks available.
You'll see tips online like, “swap out your 3 monster spoonfuls of Nutella for 3 berries or a kale smoothie. Problem solved!" That's BS. The key is to choose things that satisfy your sweet tooth, contain some protein and fiber, and you enjoy eating. No one is going to choose raspberries when Nutella is within reach.
The solutions that I use:
High protein cereal. ("Magic Spoon" is my favorite)
Protein yogurt "parfait " - I mix protein powder and Greek yogurt together, top with berries/cereal/peanut butter, and it's delicious (you could even throw in a scoop of Nutella on top of that, if you'd like!)
4. Get More Mindful
Allow mindfulness to guide your eating habits rather than succumbing to mindless munching.
I know it's not easy, but try your best to NOT eat while distracted scrolling through your phone or watching TV. I’m a hypocrite. I eat in front of the T.V. every night, often while scrolling. If you’re like me, just try to slow down between bites, instead of mindlessly shoveling. The goal is to savor each bite, chew slowly, and fully experience the flavors and textures of your food.
By cultivating mindfulness around your late night sweets, you'll drastically lower the odds of overeating.
5. Get Enough Sleep
Conquer cravings by embracing the power of quality shut-eye.
Lack of sleep is a one-way ticket to Cravingsville, backed by scientific research. One, insufficient sleep disrupts hormones that regulate hunger and appetite, leading to increased cravings for sugary and high-calorie foods. Two, poor sleep reduces willpower and self-control. Last, less time sleeping means more time for snacking (only have kidding!)
Aim for 7-9 hours of quality sleep each night to reset your body's hunger signals and keep cravings in check.
6. Manage Stress
Stress isn't just a mental burden—it's a catalyst for cravings, a fact backed by scientific studies that show a clear link between stress and sweet tooth cravings.
Now, I’m not just going to tell a single mother of two to be less stressed. That’s ridiculous. We need to focus on little wins. Find healthy outlets for stress relief that you’ll actually do, whether it's through a 5 minute meditation, deep breathing exercises, etc. For me, a bath and some long exhales takes the edge off.
In moments of big stress, even a few deep breaths can make a world of difference and prevent stress-induced cravings from derailing your goals.
Wrap Up - Shoot For 80% Dialed In, 20% Nutella
In the battle against nighttime cravings, armed with these six proven strategies, you're equipped to emerge victorious.
By balancing your dinner plate, staying hydrated, and stocking up on healthy snacks, you can outsmart cravings before they even strike. Getting more mindful, prioritizing sleep, and managing stress offer additional layers of defense, empowering you to reclaim control over your late-night eating habits.
With these strategies, you'll not only beat nighttime cravings but also foster a healthier relationship with food.
And if an extra spoonful of Nutella happens to sneak in there every once in a while, it’s not the end of the world.
Best,
John
P.S. Weirdly good.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
