Why am I so hungry at night?
Lately, I’ve noticed something frustrating—my appetite has changed. I find myself craving sugary and/or salty foods more than ever. Cereal, baked goods, a handful (or three) of chips—they all seem impossible to resist.
And living with teenagers? That doesn’t help. Their favourite snacks—pizza, bagels with cream cheese, croissants—are always within reach. It’s way too easy to grab what they’re eating, even when I know my body needs something different.
If you’re experiencing the same thing, you’re not alone. Now that I’m two years post-menopause, I’ve noticed that hormonal changes play a big role in this. With lower estrogen levels, appetite regulation shifts, making cravings—especially in the evenings—much more noticeable. But I’ve been working on ways to manage this without feeling deprived, and I want to share what’s helping.
What is causing this?
Hormonal Shifts – Before menopause, estrogen helped regulate appetite by keeping hunger hormones in check. Now, with lower estrogen levels, I notice that I feel hungrier, especially in the evening.
Blood Sugar Swings – If my meals aren’t balanced with enough protein and fibre, my blood sugar dips later in the day, leading to intense cravings for quick-energy foods.
Stress & Fatigue – Between work, family, and everything else, I often feel drained by the end of the day. And if I don’t sleep well (which happens more often now), my cravings are even worse.
Eating What’s Around – Let’s be honest—if my kitchen is full of carb-heavy foods thanks to my kids, I’m more likely to eat them, even if I’m not truly hungry.
What’s Helping Me Reduce Evening Cravings?
Here’s what’s been making a real difference for me—and for the midlife women I coach:
1. Prioritizing Protein & Fibre at Dinner
A balanced dinner helps keep blood sugar steady so I’m not starving later. I aim for about 30g of protein and 8-10g of fibre in my meal.
Some go-to meals:
Grilled chicken with roasted veggies and quinoa or brown rice.
A one pan salmon, green beans & smashed potatoes deliciousness.
2. Adding Healthy Fats
Fats help me feel full and satisfied. I make sure to include avocado, olive oil, nuts, or seeds in my meals.
3. Exercising Regularly (Especially Resistance Training)
I’ve noticed that on days when I lift weights, my cravings are much lower. Strength training helps:
Regulate appetite hormones (so I’m not as snacky later)
Increase energy levels, reducing the need for a sugar boost
Even 20-30 minutes of strength training a few times a week has made a difference for me.
4. Eating Before I Get Too Hungry
If I go too long between meals, I’m more likely to reach for quick carbs at night. Now, I plan for an afternoon snack with protein + fibre to prevent that crash.
Some favorites:
Greek yogurt with berries and nuts
Cottage cheese with fruit
A boiled egg and a handful of almonds
5. Planning for a Satisfying Sweet Treat
I’ve found that having a planned sweet option makes it easier to avoid mindless snacking.
What I reach for instead:
Dark chocolate + almonds
Greek yogurt with berries and a drizzle of honey
A protein smoothie
6. Keeping the Kids’ Snacks Out of Sight
If bagels, croissants, and cereal are in front of me, I’m way more likely to eat them. Now, I keep my go-to snacks more visible—like a bowl of nuts, pre-cut veggies & fruit, or a high-protein option.
7. Prioritizing Sleep & Stress Management
When I sleep poorly, my cravings skyrocket. I’m working on winding down earlier, dimming the lights, and having a bedtime routine that helps me relax.
The Bottom Line
This stage of life comes with changes, but I don’t want to feel like I’m fighting my body every night. Small adjustments—like eating more protein, exercising regularly, and making sure I’m not running on empty—are already helping.
If you’re going through the same thing, I’d love to hear from you—what cravings have you noticed in midlife, and what’s been working for you?