Why do we crave sweets at night?
Sleep and nutrition are closely linked — each affects the other, sometimes creating a vicious cycle of poor sleep and eating habits.
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When you have a late-night craving, the best option is to eat a snack that not only satisfies your sweet tooth but also contains protein, fiber, or healthy fats. These nutrients help slow down the absorption of sugar and help keep your blood glucose levels stable.
Insufficient sleep disrupts the balance of hunger and satiety hormones – ghrelin and leptin, which leads to increased appetite and especially cravings for sweets. In turn, unhealthy foods rich in sugar cause insulin spikes and fluctuations in blood glucose levels, which significantly worsens sleep quality.
Why do we crave sweets when we are tired?
In conditions of insufficient sleep, Ghrelin — hunger hormone levels increase, while Leptin, which provides a feeling of fullness, – decreases. Consequently, lack of sleep disrupts the natural signals of hunger and fullness.
When we are tired, our body looks for a quick source of energy. Therefore, our brain encourages us to eat foods that provide quick energy. These include foods containing simple sugars.
Additionally, when we are tired and exhausted, our brains are less able to make healthy choices. So instead of eating more nutritious and long-lasting energy-giving foods, such as eggs or other proteins, we often opt for sweetened coffee or a muffin.
Foods high in simple sugars do not provide long-lasting energy. They quickly increase blood glucose levels, which is soon followed by a peak in insulin release and a sharp decrease in blood sugar levels, which in turn further exacerbates feelings of fatigue and hunger, and increases cravings for sweets.
Why does sugar disrupt restful sleep?
High sugar intake is associated with poor sleep quality, likely due to impaired blood sugar regulation. In addition, a diet high in sugar promotes inflammation in the body, which can exacerbate insomnia and sleep apnea.
The craving for sweets often has several reasons:
It is common when Feeling thirsty The brain perceives it as hunger, so immediately before reaching for sweets, it would be a better decision to drink a glass of water and wait 10-15 minutes. If the desire disappears, most likely we were just thirsty. If the desire for sweets remains, then the body really needs a source of energy, although this short interval of time allows us to make a more thoughtful choice.
One common cause of increased cravings for sweets may be Magnesium deficiency also Magnesium is involved in the regulation of glucose (sugar) metabolism and helps cells use insulin properly.
When magnesium levels are low, glucose uptake by cells decreases, which the body perceives as an energy “deficit.” Based on this, the brain creates a need for a “quick source” of energy – sugar, which is followed by appropriate human behavior.
In addition, magnesium is an important microelement for the proper functioning of the nervous system - it regulates cell excitability, participates in the balance of neurotransmitters, and regulates the activity of stress hormones, especially cortisol.
Magnesium deficiency increases feelings of tension and fatigue, which is often accompanied by an irrational craving for food, especially sweets.
The quality of breakfast and overall eating habits directly affect the desire for sweets during the day and especially at night.
When breakfast is skipped or consists only of fast carbohydrates (white bread, cookies, sweet coffee), blood sugar levels rise quickly and then fall just as quickly. As a result of this fluctuation, the body demands a quick energy boost, which is often manifested by a strong desire for sweets.
On the contrary, Balanced breakfast, which contains protein, fiber, and healthy fats, provides a more stable supply of glucose to the brain. This reduces “energy crashes” and therefore impulse cravings for sweets throughout the day.
It is very important to control added sugars. The daily amount of added sugars should not exceed 25g/day for women and 35g/day for men.
To summarize, craving sugar at night is not a sign of weak willpower, it has its own reasons:
1. Brain “fatigue” and decreased self-control
At the end of the day, the area of the cerebral cortex (prefrontal cortex) that makes decisions and provides control is tired, making it difficult to deny needs.
2. During the dayAccumulated stress
The emotional tension accumulated during the day creates a need for a “quick reliever” in the evening – food.
3. Biological rhythm
Serotonin and energy naturally drop in the evening. The body seeks out quick “rewarding” substances — sugar is one of the fastest.
4. Habit
If you eat sweets for several nights in response to fatigue and stress, a conditioned reflex is formed:
"Evening + tension = food = relief"
5. Insufficient nutrition during the day
If the food eaten during the day does not contain enough protein, fiber, and total calories, the body will demand “compensation” against the background of stress and fatigue.
How to break the vicious cycle of sleep and sugar?
The first step is to understand your habits. Observations – how much sugar you consume during the day, what your evening routine is like, and your sleep habits – can help you identify areas where you need to make changes to reduce your cravings for sweets and improve your sleep quality. It’s often impossible to change everything at once to maintain a healthy lifestyle, diet, and sleep routine. It’s best to start with simple steps: eating a protein-rich breakfast, controlling your added sugars, and spreading them out throughout the day – these steps will ensure you have enough energy throughout the day and make it easier to change your evening routine.
resource
https://thewell.northwell.edu/sleep-health/sleep-deprivation-sugar-cravings
https://healthyandlively.com/why-am-i-craving-sweets-at-night/
