Snacking & Hormones: Is It Bad?

Research published in The International Journal of Obesity suggests that hunger hormones may naturally increase at night.

In the study, 32 obese individuals fasted for two different periods—starting at 9 a.m. and 4 p.m.—before eating a light liquid meal. Researchers measured their hunger hormones and asked them about their hunger and stress levels.

While the researchers aren't sure if the participants' hormone levels were influenced by their weight, or their weight was partly due to their hormones, they suggest that the findings apply to everyone, regardless of body size.

“We know that this hormone pattern increases the risk of overeating in the evening compared to the morning,” said Susan Carnell, Ph.D., a study author, in an interview with The New York Times.

If you find yourself craving snacks late at night, there are ways to regulate ghrelin levels and break the cycle of overeating. One tip is to reduce fruit consumption at night. Fructose (the sugar in fruit) has been linked to higher ghrelin levels, so consider a savory dessert instead.

Since stress also affects ghrelin levels, establishing a calming nighttime routine can help curb cravings. Try putting your phone on airplane mode a few hours before bed, diffusing calming essential oils in your bedroom, and practicing gratitude or relaxation techniques before sleep. Finally, Carnell recommends setting an “eating curfew”—a time to wind down, turn off the kitchen lights, and brush your teeth.