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Are you an evening snacker? What you need to know
BBC • • general
Key Points:
- Research shows about one-third of people snack every night after dinner, with up to 80% of 18-24-year-olds unable to resist evening snacks, which can increase the risk of weight gain and obesity.
- Appetite naturally peaks in the evening due to higher levels of the hunger hormone ghrelin, and meals low in protein and fiber may lead to cravings later at night.
- The brain's reward system drives a stronger desire for calorie-dense, high-fat, sugary, or salty foods in the evening, often overriding feelings of fullness.
- The impact of snacking on sleep quality is unclear, but high intake of refined carbohydrates and sugars may be linked to poorer sleep, while sleep deprivation itself can increase cravings for energy-dense foods.
- To manage evening snacking, identify whether hunger or habit is the cause, eat more filling meals earlier, plan snacks in advance, avoid distracted eating, and keep healthier snack options available.
