Why do I feel like I'm starving at night?

Bedtime hunger may be an indication that you're not eating enough during the day. As a result, your body may be trying to compensate right before bed by taking in extra energy to make up for what it missed earlier.

self.com - I'm Always Hungry Before Bed. What Should I Do?

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Of course, if you go to bed hungry, that’s not great for your sleep either. That’s why, if you consistently find yourself hungry before bed, I would want to zoom out and assess what’s happening during the day at your mealtimes. Bedtime hunger may be an indication that you’re not eating enough during the day. As a result, your body may be trying to compensate right before bed by taking in extra energy to make up for what it missed earlier. Intuitive eating paired with flexible nutrition guidelines can help make sure your nutritional needs are being met throughout the day. Intuitive eating is an evidenced-based approach to eating where, instead of focusing on external food rules to guide your eating choices—say, like eating six small meals per day or cutting out sweets after 5 p.m.—one of the goals is to cultivate trusting your own body and instincts to determine when and what you eat. I’ve found intuitive eating can help us quiet the noise and tune into what habits help us feel our best. With intuitive eating, instead of labeling nighttime hunger as “bad,” the focus shifts to how you’re feeling during mealtimes. Are you satisfied physically and mentally? Are you making food choices that reflect your unique needs, instead of what social media is telling you to eat? For people with a history of dieting and food restriction, intuitive eating can take time to adopt—and that’s where flexible nutrition guidelines come in. There is a place for structure and flexible meal planning with intuitive eating, and both can be incredibly helpful for making sure your needs are met. Here are a few questions I recommend you ask yourself if you keep feeling famished as bedtime approaches:

1. What’s breakfast looking like?

Often overlooked, breakfast can set the tone for meal timing throughout the rest of the day. That’s because it helps your digestion get going early in the morning, which in turn influences hunger levels for the hours to come. Waiting several hours until your first meal can also result in feeling hungrier later in the day, which can affect eating into the later hours. If you’re not used to eating in the mornings or don’t have much of a road map for when you eat throughout the day, breakfast can be a challenge. Initially, it may feel like you’re forcing yourself to eat without being hungry (doesn’t sound very intuitive, amiright?). However, with practice, your body will likely adjust. What’s more, you don’t have to eat a huge breakfast, especially if you’re not feeling it. You can start with smaller meals or a hearty snack instead of going all out with eggs, toast, and fruit. Experiment with yogurt or a fruit smoothie and see how you feel. It’s also important to emphasize that there are no fixed rules with this, and if breakfast is still not vibing well with you, then you should honor that. Just keep in mind that if your goal is to stop feeling hungry before bed, you’ll want to make sure you’re getting enough nutrients through other meals and snacks for your nutritional needs.

2. What are you eating throughout the day?

Like I mentioned before, hunger before bed may simply be your body telling you that it requires more energy and nutrients. That’s likely to be the case if you are skipping meals, not having enough food during a given meal, not fueling properly with food before and after workouts, or if you have a medical condition or are on medications that increase appetite.

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When should you eat your biggest meal?

Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.

chubb.com - When should you be eating your biggest meal? - Chubb

It isn't just the food you eat that can impact your weight and health, it's also when you eat it. Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight. Even if you have a really healthy diet, eating your biggest meal in the evening is not the best option, according to a study published in the American Journal of Clinical Nutrition. The research found that those who ate half their daily calories at lunch and then just 20 per cent at dinner managed to lose 5 kg on 12 weeks. This is compared to the 4 kg that those who had a bigger meal in the evening lost in the same period. Food intake among both groups was exactly the same, it was just the time of day when the most food was consumed that changed the results. However, it isn't just the benefit of better weight loss or management that eating your largest meal at lunch has to offer. There are a few other reasons refuelling fully at midday could be the best option for you.

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