Waking up hungry can be frustrating, especially if you’re trying to lose weight or watch your portions. Fortunately, there are a few reasons why you might be waking up starving.
Common Reasons Why People Wake Up Feeling Hungry
Not eating enough during the day
If you’re not consuming enough calories during the day, your body will signal to you that it needs more food. Make sure you’re eating three meals and two snacks each day.
Eating too many refined carbs
Refined carbs like white bread and pastries can cause your blood sugar to spike and then crash, leaving you feeling hungry. Make sure you’re including complex carbs like whole grains and vegetables in your diet.
Going to bed on an empty stomach
If you haven’t eaten for a few hours before bed, your body will wake you up when it starts to run out of energy. Try to eat a small snack before bed.
Not getting enough protein
Protein helps keep you feeling full longer. Make sure you’re including lean proteins like chicken and fish in your diet.
Drinking too much caffeine
Caffeine can interfere with your sleep and leave you feeling tired and hungry when you wake up. Try to cut back on caffeine after 2pm.
If you’re skipping meals, your body will start to conserve energy and store fat. Make sure you’re eating regular meals throughout the day.
Eating late at night
Eating a big meal right before bed can make it hard to sleep and leave you feeling hungry in the morning. Try to eat your last meal of the day at least 3 hours before you go to bed.
Not getting enough sleep
Sleep deprivation can cause irritability, headaches, and fatigue—and increase your appetite. Make sure you’re getting at least 7-8 hours of sleep each night.
If you’re waking up hungry, try to identify the cause and make some changes to your diet or lifestyle. By making a few simple tweaks, you can start to feel more satisfied throughout the day—and avoid those pesky hunger pangs.
Preventing Hunger Pangs
There are a few things you can do to prevent hunger pangs from waking you up in the middle of the night:
- Eat regular meals and snacks throughout the day: By keeping your body nourished, you’ll be less likely to wake up feeling famished.
- Include complex carbs and protein at every meal: Complex carbs and protein help to stabilize blood sugar and keep you feeling full longer.
- Avoid caffeine after 2pm: Caffeine can interfere with sleep and make you more likely to wake up feeling hungry.
- Eat your last meal of the day at least 3 hours before bedtime: This will give your body time to digest before you sleep and help prevent hunger pangs overnight.
- Get enough sleep: Sleep deprivation can cause fatigue and increase your appetite. Make sure you’re getting 7-8 hours of sleep each night.
If you follow these tips, you should be able to prevent hunger pangs from waking you up in the middle of the night. By keeping your body nourished and well-rested, you can wake up feeling refreshed and ready to start your day.