Master Night-Time Cravings: Top 5 Effective Tips

On Oct 15, 2025

How to Balance Hunger Hormones and Curb Cravings

Are you one of those who gets up to snack in the dark hours of the night? A renowned adult medicine physician from Maryland has some valuable tips on how to balance hunger hormones and curb midnight cravings.

The Connection Between Diet and Midnight Cravings

Dr. Kwame Akoto, a respected adult medicine physician with Kaiser Permanente in Baltimore County, Maryland, expresses how a diet high in refined carbohydrates often leads to increased midnight cravings. These foods rapidly spike and drop blood sugar levels, leading to hunger during the night.

A balanced diet with high protein and fiber-rich foods, however, helps the body process carbohydrates better and prevents sudden cravings, Dr. Akoto explains.

What to Do When Midnight Hunger Strikes

If midnight hunger pangs are a constant issue for you, it’s crucial to understand what your body is signaling. If the routine wake-ups persist, it might be an indication of your brain developing a hunger habit.

Dr. Akoto advises, “Before you give in to the urge to snack, try drinking a glass of water and wait for a while to see if the hunger pangs subside. If genuine hunger persists, a small protein or low-fat snack might be beneficial.”

Healthy snack options include Greek yogurt, whole grain crackers with cheese, or a handful of nuts. But if feelings of shakiness, sweatiness, or dizziness accompany your hunger, it might indicate a low blood sugar issue.

Five Prevention Tips for Balancing Hunger Hormones and Curbing Cravings

To manage your hunger hormones and curb cravings, Dr. Akoto suggests the following prevention tips:

Eat earlier and more regularly with three balanced meals and one or two planned snacks.
Combine whole grain carbohydrates with lean protein at your meals, and add healthy fats such as olive oil, salmon, flaxseed, or avocado.
Include at least one high fiber food at every meal to maintain steady blood sugar levels.
Reduce chronic stress with simple routines, like short walks, breathing exercises, or meditation.
Aim for seven to nine hours of sleep, and increase it gradually if needed.

Stay Updated with the Latest Health News

Keep abreast of the latest health news and daily headlines by signing up here.