You had dinner, but in the middle of the night, your stomach is suddenly hungry, and you want to have a snack. If so, you may need to revise your dinner menu.

Causes of midnight hunger

Feeling hungry at midnight, even though you've already had dinner, is quite common. Regardless of what time you had dinner, there's still a possibility of suddenly feeling hungry a few hours later. A study published in Obesity suggests that the circadian rhythm causes you to feel hungry at midnight, even after having dinner.

The circadian rhythm is an internal clock that regulates important bodily functions over 24 hours, such as when we wake up, sleep, and eat. For example, the digestive system produces proteins to coincide with meal times, while the endocrine system regulates hormones to match energy expenditure.

Apart from the natural rhythm of the body's systems, feeling hungry at midnight can also be caused by various factors, such as overeating during dinner, lack of sleep, medication effects, hormonal changes before menstruation, and stress. Activities like excessive late-night exercise can also lead to sudden midnight hunger.

Healthy dinner tips

To keep midnight hunger at bay, you can overcome it by improving the menu you eat at dinner. According to Livestrong, here are some ways to improve your dinner menu:

1. Avoid sodas and other sugary drinks

Soda and other high-sugar drinks can raise your blood sugar levels. When your blood sugar levels increase, your body produces more insulin, which increases blood sugar levels in the body. This usually leads to hunger in the middle of the night.

2. Increase your protein

You can also add protein to your dinner menu. The body processes protein more slowly than it processes fats and carbohydrates. When you eat a high-protein meal, it will keep you fuller for longer and reduce your midnight cravings.

3. Increase the amount of fiber in your food

One of the benefits of fiber-rich foods is that they slow down the digestion and absorption of fat, thus keeping you fuller for longer. Some fiber-rich foods include grains such as oats and vegetables such as broccoli, carrots, and mustard greens. In addition to keeping you full for longer, fiber-rich menus are also ideal for those who want to lose weight.

4. Drink plenty of fluids

Midnight hunger doesn't always mean you need food. Sometimes, your body sends hunger signals, such as thirst. To test this, drink 1-2 glasses when midnight hunger strikes. If the hunger goes away, you're just thirsty and don't need food.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.