🕙 How to Fight Nighttime Cravings (Without Sabotaging Your Progress)

You've spent the whole day working, kids are finally asleep, and you just really need something—despite already having dinner. Ring a bell? P.M. cravings are ridiculously typical, but don't have to derail your goals. With some strategic adaptation (hello, healthy fats ????), you can satisfy cravings without compromising.

Let’s dive into how to stop nighttime cravings in their tracks—with tips that actually work and research to back them up.

🥑 1. Eat More Healthy Fats (Before the Cravings Start)

One of the best ways to fight cravings before they start is to include healthy fats throughout the day. Fat helps regulate hunger hormones and keeps you full longer, so you're less likely to snack out of habit or low blood sugar later at night.

Try adding:

• Avocados (on toast, in salads, or as a dip)

• Fatty fish like salmon or sardines

• Coconut oil or MCT oil (in coffee, smoothies, or oatmeal)

• Nuts, seeds, and natural nut butters

• Full-fat dairy like Greek yogurt or cheese

🍳 2. Plan a High-Fat, High-Protein Evening Snack

If you truly are hungry at night, the trick is to be intentional. Go for a small, well-balanced snack that combines healthy fats and protein. This combination keeps you satisfied longer and prevents the blood sugar spike-crash cycle that can have you snacking all night.

Smart snack ideas:

• ½ avocado sprinkled with sea salt and seeds

• A hard-boiled egg with a few olives

• Cottage cheese with chia or flax seeds

• Full-fat Greek yogurt with a spoonful of almond butter

• Turkey roll-ups with guacamole

💧 3. Hydrate First—You Might Just Be Thirsty

Sometimes cravings aren’t cravings at all. They’re thirst—or just boredom. Before you reach for a snack, drink a glass of water and wait a few minutes.

Hydrating options that also feel satisfying:

• Water with lemon or cucumber

• Herbal teas like peppermint or chamomile

• Warm bone broth with a small spoonful of coconut oil or ghee

🌙 4. Create a “Kitchen’s Closed” Nighttime Routine

Cravings typically have to do with your environment and routines—like always grabbing a snack during Netflix time. The goal isn’t to avoid comfort; it’s to replace that habit with something just as soothing (but healthier).

Try these nighttime switches:

• Brush your teeth after dinner to signal “eating’s done”

• Dim the lights and avoid screens (or use blue light filters)

• Sip a warm drink and read, stretch, or journal

😮‍💨 5. Reduce Stress—Cravings Love Cortisol

Stress and cravings are BFFs. When you’re anxious, overwhelmed, or just tired, your brain craves sugar, fat, or salty snacks to soothe the discomfort.

Simple ways to de-stress before bed:

• Do a 5-minute deep breathing session

• Write a quick brain dump in a journal

• Take a warm bath with Epsom salt

• Try a gentle yoga flow or guided meditation

💬 Final Thoughts

Nighttime cravings aren’t a personal failure—they’re usually a sign your body is missing something or your habits need a little adjusting. By staying full with healthy fats, eating balanced snacks, and creating a calming nighttime routine, you can take back control.

📚 References

1. Schwingshackl, L., & Hoffmann, G. (2013). Monounsaturated fatty acids and risk of cardiovascular disease: synopsis of the evidence. Nutrition Journal.

2. Leidy, H. J., et al. (2007). Effect of breakfast composition on appetite, energy intake and markers of metabolic health. American Journal of Clinical Nutrition.

3. Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews.

4. Taheri, S., et al. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased BMI. PLoS Medicine.

5. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Psychoneuroendocrinology.