The 9 PM Craving: Are You Actually Hungry — or Just Tired?

The 9 PM Craving: Are You Actually Hungry — or Just Tired?

🕘 The 9 PM Craving: Are You Actually Hungry — or Just Tired?

You’re finally in bed, lights off, proudly planning an early night… and then that packet of Romany Creams starts whispering your name.

Sound familiar? Let’s lift the duvet on why late-night munchies strike — and how to calm them. Zero guilt. All real talk.

😴 Why “Tired” Feels Like “Hungry”

Ever notice how your cravings hit hardest when you're exhausted? That’s not just bad luck or bad habits — there’s real biology behind it.

When you don’t sleep enough, two key hormones involved in hunger and fullness get thrown off:

  • Leptin – this hormone usually tells your brain that you’re full. When you’re tired, leptin drops — so you feel hungrier, even if you’ve eaten.
  • Ghrelin – this one triggers hunger. It spikes when you’re sleep-deprived, making cravings feel even stronger.

Basically, your body starts sending mixed signals. You’re not actually low on food — you’re just running low on rest. So it grabs what’s quick: sugar, carbs, snacks.

Understanding that helped me stop blaming myself for every late-night nibble. It wasn’t about willpower. It was about being tired.

📈 The Calorie Trap in a Nutshell

  • We tend to eat 200–500 more calories the day after a short night
  • It’s usually quick carbs and sugar that we grab
  • Then the cycle kicks in: snack → feel guilty → poor sleep again → snack again

🧠 Snack or Sack? (Quick Self-Check)

Here’s a little mental check-in I use:

  1. Have I slept less than 6 hours the last two nights?
  2. Am I mostly craving sugar or bread-type snacks?
  3. Do I still feel “hungry” even after eating?

If I answer yes to 2 or more… I know I’m probably just tired — not truly hungry.

🌿 Small Changes That Actually Help

There’s no one-size-fits-all fix — but here are a few shifts that actually helped me sleep better and avoid the snack spiral. You don’t have to try all of them. Pick one and start there.

  • Sip a calming herbal tea – Chamomile, passionflower, and valerian are my go-to herbs when I want to wind down gently
  • Add ashwagandha to your routine – Ashwagandha helped me ease out of that buzzy, over-revved state I didn’t even realise I was stuck in
  • Try a magnesium bath or supplement – I don’t do this every night, but when I do, I sleep deeper and wake up less foggy
  • Switch off screens before bed – Just 20 minutes makes a difference for me, especially if I’m listening to a hypnotherapy track instead
  • Dim the lights – I use softer lamps in the evening (I’m not a candles-and-bath girl, but I love a warm glow)
  • Anchor your wind-down – For me it’s audio + no phone. Yours might be a stretch, or a quick journal note — anything to say “the day is done”
  • Balance blood sugar – If I’m really craving, I’ve found that something with protein helps more than going for sugar
  • Lean on support when needed – I used GABA for a year, and now I’ve moved to ashwagandha. Each step made bedtime feel less like a fight

I’m a night owl — switching off isn’t my strong suit. But these little things, layered over time, helped me stop dreading bedtime.

Pick one. Try it out. You don’t need to overhaul your life to start feeling better.

🌙 Just in Case You Want a Hand

If switching off is something you struggle with too, I’ve pulled together the ashwagandha I use and a few other calming options that come highly recommended.

I haven’t tried them all — but I’ve added them to a collection in case you’re looking for something to start with. Just in case it helps.

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Stay rooted. Keep it zesty.
– Amanda

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