Many people find themselves reaching for snacks in the evening, even after having eaten regular meals throughout the day. According to researchers, this is not simply a matter of willpower but is linked to how our bodies regulate hunger and appetite.
Researchers say that although people typically go for the longest period without food while sleeping, appetite naturally tends to peak in the evening. One of the reasons is the role of ghrelin, often referred to as the body’s “hunger hormone.”
Professor James Betts, who studies nutrition and energy metabolism at the University of Bath, explains that ghrelin levels are generally higher later in the day.
“While it tends to be suppressed by meals, that really only happens after the first meal of the day, not after lunch or dinner,” Betts noted.
What people eat also plays an important role in managing hunger. Meals that are rich in protein, fibre, and overall volume tend to promote a greater sense of fullness and satisfaction, helping to reduce the likelihood of late-night snacking.
According to Betts, an evening meal that lacks sufficient nutrients or satiety can lead to an energy crash later in the night, increasing cravings for snacks and additional food.
For some people, another motivation is the concern about waking up hungry during the night. Others may snack simply because it has become part of their routine.
Professor Suzanne Higgs, an appetite expert at the University of Birmingham, says habits and environmental cues can strongly influence eating behaviour.
“If snacking often happens in the same setting, the surrounding cues can start to trigger cravings,” Higgs explained.
“For example, if someone usually snacks while watching TV, simply turning the TV on may make them feel like eating.”
Experts say understanding the biological and behavioural reasons behind evening hunger can help people make healthier food choices and develop habits that support better nutrition and overall well-being.
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