Miya Pearson
If you're struggling to sleep because you're hungry, there are a few things you can try. Firstly, it's important to determine whether you're actually hungry or just bored, as eating out of boredom can be a common issue. If you are hungry, try to eat something light and healthy, like a banana, almonds, cherries, or chamomile tea. These foods contain magnesium, which helps muscles relax, and tryptophan, which produces hormones that aid sleep. It's also a good idea to avoid heavy meals or caffeine close to bedtime, as these can disrupt sleep and cause indigestion. If you're dieting, make sure you're not cutting too many calories, as this can lead to hunger pangs and disrupted sleep. Instead, focus on getting enough protein and fiber during dinnertime to stay full throughout the night.
How to Sleep When Hungry
| Characteristics | Values |
|---|---|
| Eat a light snack | Almonds, cherries, chamomile tea, applesauce, banana, foods with tryptophan, whole grains |
| Eat earlier in the day | Eat a bigger dinner, or eat early evening |
| Eat more protein and fibre | Volume foods like a big salad with protein and some fat |
| Drink water | A big glass of water might fix the desire to eat something |
| Avoid caffeine, refined sugar, salt, and saturated fat | These can cause indigestion and sleep problems |
| Get enough sleep | Lack of sleep can cause an increase in hunger hormones |
| Try supplements | Valerian root supplements can help with falling asleep |
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What You'll Learn
Eat a banana before bed
If you're feeling hungry before bed, eating a banana can be a great way to satisfy your hunger and improve your sleep quality. Bananas are rich in several nutrients that promote better sleep, including magnesium, potassium, vitamin B6, tryptophan, and fibre.
Firstly, bananas contain magnesium, which helps maintain a normal circadian cycle or internal body clock. This mineral increases melatonin production and reduces cortisol levels, helping you relax and fall asleep more easily. Additionally, magnesium plays a role in enhancing GABA levels, which are neurotransmitters that promote sleep by slowing brain waves and calming the body.
Bananas are also a good source of potassium, a mineral that can help improve sleep quality by reducing muscle cramping at night. Low potassium levels can disturb sleep, especially in people with high blood pressure. Potassium acts as a muscle relaxant, preventing muscle cramps that might interrupt your sleep.
Vitamin B6, another nutrient found in bananas, works together with tryptophan to regulate your sleep-wake cycle. Vitamin B6 converts tryptophan into serotonin, a neurotransmitter that controls melatonin levels in the body. Melatonin is a sleep hormone that makes you feel sleepy in the evening, and having adequate levels is crucial for falling asleep.
Furthermore, bananas contain tryptophan, an essential amino acid that your body cannot produce and must be obtained from food sources. Tryptophan-containing foods have been linked to improved sleep quality, including increased sleep time, reduced difficulty falling asleep, and less frequent waking at night. Tryptophan is converted into serotonin in the brain, which then gets converted into melatonin, promoting better sleep.
Lastly, bananas are a good source of fibre, which can help you feel fuller for longer. This can be especially beneficial if you're feeling hungry before bed, as it can curb your appetite and help you fall asleep more easily.
In summary, eating a banana before bed can be a nutritious and effective way to satisfy your hunger and improve your sleep quality. The combination of magnesium, potassium, vitamin B6, tryptophan, and fibre in bananas work together to promote relaxation, enhance sleep hormones, and provide a sense of fullness.
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Drink apple cider vinegar
Apple cider vinegar has been used for hundreds of years as a natural remedy for various health purposes. While there is limited research on the direct impact of drinking apple cider vinegar before bed, it is generally considered safe to consume at any time of the day.
Drinking apple cider vinegar may help curb hunger pangs and nighttime cravings, especially if your cravings are driven by habit or emotional eating. It is believed to do so by slowing digestion and suppressing appetite, at least in the short term. However, long-term studies have not found any effect on appetite.
Apple cider vinegar may also help regulate blood sugar levels, which is important for overall health, especially for people with prediabetes or type 2 diabetes. By helping to maintain steady blood sugar levels, apple cider vinegar can prevent the negative impact of high blood sugar on sleep quality, such as feeling overly warm, irritable, and unsettled.
Additionally, apple cider vinegar contains B complex vitamins and potassium, which are essential for promoting better sleep. Vitamin B, in particular, acts as a natural relaxant, helping you sleep better and faster.
To consume apple cider vinegar, it is recommended to dilute it by mixing 1-2 tablespoons (15-30 ml) with 1 cup (237 ml) of water. Drinking it 2-3 hours before bed can lower the risk of indigestion or acid reflux. It can also be used in salad dressings or as a marinade for meat or vegetables.
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Eat more protein and fibre
If you're feeling hungry before bed, it's important to eat something that will keep you full through the night without disrupting your sleep. Eating more protein and fibre at dinnertime is a great way to stay satiated and improve your sleep quality.
Protein and fibre-rich foods take longer to break down and keep you full for longer. This is especially important if you're trying to lose weight, as you may be eating fewer calories and risk waking up hungry in the middle of the night.
Protein-rich foods like turkey contain the amino acid tryptophan, which increases the production of the sleep hormone melatonin and can make you feel drowsy. Turkey is also high in other nutrients like riboflavin, phosphorus, and selenium. However, it's important to note that high-protein foods like steak and chicken can disrupt sleep if consumed too close to bedtime, as they take a long time to digest, and your digestion slows when you sleep.
Fibre is a key component of a healthy diet and is beneficial for various health outcomes. While more research is needed, some studies suggest a link between higher fibre intake and improved sleep quality. For example, a study of hemodialysis patients in China found a negative association between higher fibre intake and poor sleep quality.
To stay full and improve your sleep, try incorporating the following protein and fibre-rich foods into your dinner:
- Whole-wheat toast or a bowl of oatmeal—these complex carbohydrates will trigger the release of serotonin, the sleepy hormone, and they're easy to digest.
- Nuts, especially almonds—these are a source of melatonin and will help regulate your body's internal clock.
- Bananas—these are a good source of magnesium, potassium, and tryptophan, which help your muscles relax and produce hormones that calm the brain.
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Avoid caffeine, refined sugar, and salt
Caffeine is a chemical stimulant that can be found naturally in coffee beans, tea leaves, cacao beans, guarana berries, and yerba mate leaves. It can also be made synthetically and added to drinks, food, tablets, and supplements. It is rapidly absorbed, typically within 45 minutes, and boosts alertness and energy levels. About 85% of adults in the US consume 135 milligrams of caffeine daily, which is equivalent to 12 ounces of coffee. While low doses of caffeine may help with depression, excessive consumption can have negative health effects. For example, it can cause jitteriness and make it difficult to fall asleep. Therefore, it is generally recommended to limit caffeine intake to two 8-ounce cups of coffee (containing around 200 milligrams of caffeine) or less per day.
Refined sugar is a simple carbohydrate that is quickly absorbed by the body, leading to a rapid increase in blood sugar levels. While consuming refined sugar can provide a quick energy boost and a mood boost, the effects are short-lived, and the body quickly experiences a crash in energy and mood. Additionally, the more refined sugar you eat, the more your brain will crave it due to the potent food memories and the association with pleasure. This can lead to a vicious cycle of overeating and weight gain.
Salt, or sodium chloride, is a mineral that is essential for several bodily functions, including nerve and muscle function, blood pressure regulation, and fluid balance. However, excessive salt intake can lead to water retention, raising blood pressure and increasing the risk of cardiovascular disease. The recommended daily intake of salt is 2,300 mg, but most people consume much more than that due to the high amounts of salt in processed and restaurant foods.
When trying to fall asleep while hungry, it is generally recommended to avoid caffeine, refined sugar, and salt. This is because these substances can stimulate your appetite, disrupt your sleep, and lead to health issues when consumed in excess. Instead, focus on consuming complex carbohydrates, protein, and fiber, which can help keep you full and satisfied without disrupting your sleep.
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Try melatonin or Valerian root supplements
If you're struggling to sleep when hungry, one option to consider is taking melatonin or valerian root supplements. These can be a useful short-term solution to sleep issues, but it's important to address lifestyle factors too, and they should not be used as a substitute for proper medical treatment.
Melatonin is a natural hormone that helps regulate sleep. Taking a melatonin supplement can help remind your body when it is time to sleep. While melatonin is natural, many supplements contain a higher dose than your body would normally produce, and there is a lot of research still to be done into its effectiveness. There is no official recommended dosage for adults, but a range of 0.5–5 mg¹ appears to be safe.
Valerian root has a long history of use as a treatment for insomnia and sleep disturbances. The effective dose of valerian root extract for sleep is 300–600mg,² and if using dried root, an equivalent dose is 2–3 g soaked in hot water for 10-15 minutes. Valerian root has been shown to help reduce sleep latency, getting you to sleep faster.
It's important to choose a high-quality supplement from a reputable brand, as supplements are not as heavily regulated as prescription medication and can be contaminated or labelled inaccurately. Always check the ingredients and start with a low dose, gradually increasing if necessary. Neither melatonin nor valerian root has major safety concerns for healthy adults who are not on a lot of medication, but they should not be mixed with other central nervous depressants or sleep medication, as this can cause extreme drowsiness.
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Frequently asked questions
If you're hungry before bed, it's best to eat a small snack to stabilise your blood sugar. A banana is a good option, as it contains magnesium, potassium and tryptophan, which help your muscles relax and produce hormones that calm the brain. Other good bedtime snacks include almonds, cherries and chamomile tea.
There are many reasons why you might wake up hungry. You may not be eating enough during the day, or you could be exercising more than usual. You may also not be getting enough sleep, as disrupted sleep patterns can lead to increased appetite.
While you might think that going to bed hungry is good for weight loss, it can actually increase your risk of obesity. If you're trying to lose weight, focus on eating a balanced diet with plenty of protein and fibre, and avoid refined sugar, salt and saturated fat.
Eating late at night can contribute to indigestion and sleep problems. It can also result in weight gain, as you're more likely to consume extra calories throughout the day. However, if you're hungry, it's better to have a small snack than stay hungry, as this will make it harder to sleep.
If you're hungry and thirsty before bed, chamomile tea is a good option, as it's very calming. You should also avoid caffeine after noon and be careful not to drink too much liquid, as this could lead to frequent bathroom visits during the night.
