Your body is still burning calories while you sleep, but unless you have a medical condition requiring treatment, your stomach shouldn’t be rumbling at night.

There are many reasons why you could be waking up ravenous at night or in the morning. Most often, it has to do with lifestyle, but medications and other conditions could also be the culprit.

Causes can include:

Overeating before bed

If you consume foods high in starch or sugar before bed, it can cause a blood sugar spike. Your pancreas then releases a hormone called insulin, which tells your cells to absorb blood sugar. This causes blood sugar levels to drop, leading to hunger.

Research also suggests that eating out of sync with your typical light and dark cycles (circadian rhythm) could reduce the production of the satiety hormones leptin and ghrelin, which may lead to increased food consumption.

Experts recommend that if you’re going to eat before bed, you should avoid processed foods and heavy meals in favor of a lighter snack that contains protein or fiber. For example, a protein-rich beverage may help satisfy your hunger and improve morning metabolism.

Lack of sleep

Not getting enough sleep may negatively affect your blood sugar management. Even just a few sleepless nights can affect your blood sugar levels. Type 2 diabetes and sleep issues frequently coexist, and the relationship may go both ways.

Not getting enough sleep can also make you feel hungrier. Lack of sleep has been linked toTrusted Source higher levels of ghrelin, the hormone responsible for producing hunger.

Experts recommend adults get 7 to 9 hoursTrusted Source of sleep each night. If you have trouble falling asleep or staying asleep, you can try to improve your sleep hygiene to promote more restful sleep. If adopting sleep-promoting practices doesn’t help, it’s best to talk with a doctor.

Premenstrual syndrome (PMS)

PMS is a condition that can affect physical health and behavior, usually right before your period starts. It’s believed to be caused by changes in hormone levels.

Food cravings, especially for sugary snacks, are a common symptom, along with:

• bloating
• fatigue
• changes in sleep

If you notice a change in appetite or wake up hungry at night right before your period, PMS could be to blame.

Medications

Certain medications are known to increase your appetite, which can make you wake up with a rumbling stomach. These include:

• steroids
• some antidepressants
• some first-generation antihistamines like cyproheptadineTrusted Source (Periactin), which is also used for migraine
• some diabetes medications, such as insulin, particularly if your levels are high
• antipsychotics
• antiseizure drugs

The time of day you take these medications may contribute to your waking up hungry. If hunger is waking you at night while you take any of these medications, it’s best to let a doctor know.

Never change your dosage schedule without first talking with the prescribing physician.

Thirst

Thirst is often mistaken for hunger. Dehydration makes you lethargic, which can make you think you’re hungry.

If you wake up with hunger pangs and cravings, try drinking a large glass of water and waiting a few minutes to see if the craving goes away.

Make sure you’re staying hydrated throughout the day.

Stress

Stress is notorious for causing food cravings. As stress levels go up, your body releases certain hormones, like cortisol. Stress engages your fight-or-flight response, causing sugar to be released into your bloodstream for quick energy.

Yoga, meditation, and breathing exercises are great ways to reduce stress and blood sugar spikes following a meal.

Physical overexertion

Exercise helps manage blood sugar spikes. Blood sugar levels drop as your muscles absorb sugar from the blood. But if you exercise intensely at night, you might find that your blood sugar levels drop too low to keep your body satiated throughout the night.

Make sure you’re getting enough to eat at dinner, or consider having a high protein snack after a strenuous workout. If you usually exercise at night and go to bed late, you might want to move your normal dinnertime closer, but not too close, to your bedtime.

It’s also a good idea to drink more water after a workout to avoid dehydration.

Night eating syndrome (NES)

NES is an eating disorder that some researchers believe may be due to a circadian delay in food intake. The disorder results in eating 25% of daily food intake after the evening meal or waking at night to eat food at least twice a week, or both.

People who receive a diagnosis of NES must meet 3 of the 5 criteria:

• a strong urge to eat between dinner and going to bed, or during the night, or both
• a lack of desire to eat in the morning and during the night
• maintenance or sleep onset insomnia at least 4 nights per week
• depressed mood
• depressed mood that is worse during the evening
• a belief that they cannot sleep without eating

More research is still needed on NES and how to best treat it. Current treatment involves:

• selective serotonin reuptake inhibitors (SSRIs), such as sertraline (Zoloft)
• cognitive behavioral therapy (CBT), which is a type of mental health therapy that helps build awareness of unhelpful thought patterns and how to manage them
• supplementation with melatonin, a hormone naturally produced by the body to regulate sleep
• relaxation techniques, such as progressive muscle relaxation

Pregnancy

Many people find that their appetite increases during pregnancy. Waking up hungry likely isn’t a cause for concern, but you’ll need to make sure any late-night eating isn’t causing too much weight gain, which can raise the risk of certain pregnancy complications.

Hunger at night while pregnant may be a symptom of gestational diabetes, which is blood sugar elevation during pregnancy. Healthcare professionals typically test for this condition between 24 and 28 weeks of pregnancy, and it usually resolves after the baby is born.

You may be able to reduce overnight hunger by eating a nutritious dinner and not going to bed hungry. A high protein snack or a warm glass of milk may keep your blood sugar levels steady through the night.

If you’re pregnant and experiencing hunger often during the night, it’s best to let your doctor know. They can order tests for health conditions, including gestational diabetes, that may contribute.

Other health conditions

Some health conditions can profoundly affect appetite, especially if they involve your metabolism. Ones that may interfere with appetite management can include:

• obesity
• diabetes
• hyperthyroidism (overactive thyroid)

Diabetes can affect the way your body regulates your blood sugar levels. In type 2 diabetes, for example, cells don’t respond to insulin, and sugar circulates in the blood. This prevents your body from getting the energy it needs, which can make you feel hungry.

Other symptoms of diabetes include:

• excessive thirst
• fatigue
• slow-healing sores
• blurry vision
• excessive need to urinate

Being overweight or having obesity can also make it more difficult for your body to use insulin and manage blood sugar levels.

Increased appetite is also one of the most common symptoms of hyperthyroidism, which occurs when your thyroid makes too much of the hormones tetraiodothyronine (T4) and triiodothyronine (T3).

If you have symptoms of one of these health conditions, it’s best to talk with a healthcare professional so they can run the appropriate tests and develop a treatment plan. Treating an underlying health condition may help reduce feelings of nighttime hunger.

A balanced diet can improve overall health and energy levels and keep you satiated throughout the night. This means eating more fruits, vegetables, and lean protein while limiting sugar, salt, caffeine, and alcohol.

You can also change when you eat.

Avoid consuming a large meal right before bed.

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If you’re hungry in the evening, eating a small snack that’s rich in protein may help reduce feelings of hunger, but it’s best to avoid too much sugar and starch. The goal is to keep your blood sugar levels as stable as possible.

Good options for a late-night snack include:

• whole grain cereal with low‐fat milk
• plain Greek yogurt with fruit
• a handful of nuts
• whole wheat pita with hummus
• rice cakes with natural peanut butter
• apples with almond butter
• a low-sugar protein drink
• hard-boiled eggs

If you find yourself always hungry before bedtime, consider moving your dinnertime later by an hour or two.

If you’re overweight or have obesity, you can talk with a doctor about options for weight loss. ResearchTrusted Source suggests that losing 5% to 10% of your body weight can improve blood sugar management and regulate your appetite.

If you think you may have an underlying health condition, like diabetes or NES, or are taking a medication that may be contributing to nighttime hunger, it’s best to talk with a healthcare professional.

If you think your hunger is caused by medication, never stop taking it or make changes to your dosing schedule without speaking to your doctor first. They may recommend a different medication or adjust your dosage, or they may recommend taking it at a different time.

Likewise, if you try making lifestyle changes, like shifting your meal times, eating a protein-rich snack, and managing stress, and are still experiencing hunger overnight, a doctor may be able to help.

A primary care physician or a family doctor is a good place to start. Depending on other symptoms you experience, they may refer you to a specialist, like a CBT therapist, sleep specialist, or endocrinologist (hormone specialist) for additional testing and treatment.