Can’t Stop Nighttime Cravings? Here’s What’s Really Going On (and How to Break the Cycle)

Lea Grace R. Famularcano, MD
May 4
4 min read

It’s 9:30 p.m.Dinner was hours ago. You should feel satisfied. You are relaxed, watching your favorite show. Somehow your brain sends the urge to eat. Ice cream sounds perfect. Maybe some chocolate or a handful of cookies. You’re not physically hungry, but the urge feels strong — almost automatic.

Last week, we talked about identifying the source of cravings — whether they stem from sugar crashes, emotional triggers, or habits. (If you missed it, catch up here: Sugar Craving, Emotional Eating, or Habit? How to Know What’s Really Driving Your Urge)

This week, we’re digging deeper into a specific challenge so many people face: nighttime eating.

You’re not alone. Nighttime cravings are one of the most common challenges I hear from my patients and clients.

But not all nighttime eating is the same. Let’s break it down.

Night Eating Syndrome vs. Habitual Nighttime Craving

Sometimes, nighttime eating crosses the line into a medical condition called Night Eating Syndrome (NES). Here’s how to tell the difference:

Night Eating Syndrome is if you consume 25% or more of your calories at night and have 3 or more of the following:

A strong urge to eat between dinner and going to bed
often not hungry in the morning (morning anorexia)
Insomnia (either sleep initiation or sleep maintenance)
Strong belief that one cannot sleep without eating
Evening mood worsening (irritability, sadness, anxiety)
Depressed mood

Once identified, this condition is treated by behavioral therapy, and use of SSRI's. Read more here.

There is another condition that is associated with sleep disorder, Sleep Related Eating Disorder. Eating while asleep and not having recollection of it the next day. Very interesting topic for another day!

If you find that nighttime eating is seriously affecting your health, sleep, or emotional well-being, it’s important to speak with a healthcare professional for evaluation.

Most Nighttime Cravings, However, Are Habitual

For many people, nighttime sugar cravings aren’t tied to NES or a sleep disorder. They’re simply a combination of: 1. Habit 2. Blood sugar fluctuations 3. Emotional eating after a long day.

Example:

You’ve trained your brain to expect a sweet “reward” after the kids go to bed or after you finally finish work.

Or you’ve skipped meals or eaten too little protein/fiber during the day, setting the stage for cravings later on.

Or it’s simply your body and brain looking for a quick mood boost after a stressful day.

Why Nighttime Cravings Matter:

The Weight and Metabolic Impact

What feels like “just a little evening treat” can add up over time.

Frequent nighttime snacking, especially on sugary foods, can lead to:

Excess calorie intake that contributes to gradual weight gain.
Elevated insulin levels at night, which can promote fat storage.
Disrupted sleep patterns (which further dysregulate hunger and satiety hormones like ghrelin and leptin).
Increased risk of insulin resistance and, over time, higher chances of developing type 2 diabetes, nonalcoholic fatty liver disease (NAFLD) or MASLD - metabolic dysfunction- associated steatotic liver disease (can't keep up!), and other metabolic disorders.

Your body’s natural insulin sensitivity is lower in the evening, meaning it’s harder for your cells to efficiently process sugar at night. Over time, this can create a vicious cycle: nighttime eating → weight gain → more insulin resistance → stronger nighttime cravings.

Disrupts Your Circadian Rhythm

Your body follows a natural circadian rhythm — the internal clock that regulates sleep, hunger, hormone release, and metabolism over a 24-hour cycle.

Eating late at night, especially sugar and refined carbs, can disrupt this rhythm by:

Delaying melatonin production, making it harder to fall asleep.
Interfering with overnight fasting, which is essential for metabolic repair processes.
Blunting growth hormone release, which supports fat burning and muscle repair during deep sleep.

When circadian rhythms are disrupted consistently, it can lead to sleep disturbances, increased hunger the next day, and even more intense cravings in the evening — creating another feedback loop that reinforces the habit.

The good news?

By addressing nighttime sugar cravings now, you’re not just reducing extra calories — you’re supporting healthier sleep, hormone balance, and long-term metabolic health.

How to Stop Nighttime Sugar Cravings

Here’s where you can take back control:

Eat balanced meals during the day.Aim for a mix of protein, fiber, and healthy fats. Skipping meals or eating low-protein meals sets you up for evening cravings.
Identify the true trigger. Is this physical hunger, emotional eating, or just habit? (Use the 3-question craving check-in we talked about last week!)
Create a new nighttime ritual. Swap the sweet treat for something else comforting — like herbal tea, journaling, or stretching. It sounds simple, but this rewires the habit loop.
Delay and distract. If the craving hits, set a 10-minute timer. Often, the urge will pass if it’s not true hunger.
Mind your environment. Keep tempting sugary snacks out of sight (or out of the house if possible). The fewer decisions you have to make at night, the easier it is to stay on track.

Your nighttime cravings are not a sign of weakness. They’re signals — from your body, your emotions, or your habits. By understanding what’s behind them, you can stop reacting and start responding with awareness and care. You have the power to rewrite this pattern, one evening at a time.

Have nighttime cravings been a challenge for you?

I’d love to hear what’s worked, what hasn’t, or what patterns you’ve noticed. Feel free to share in the comments — you’re not alone on this journey.

DISCLAIMER: Lea Famularcano, MD is a medical doctor, but she is not your doctor. Topics discussed are purely informational only. She is not offering medical advice on this website. If you are in need of professional advice or medical care, you must seek out the services of your doctor or health care professional.