Waking up in the middle of the night because of hunger, should you immediately go back to sleep or look for snacks?

JAKARTA - Have you ever suddenly woken up in the middle of the night because your stomach was rumbling? It feels like a mixture of hunger and confusion. Some people try to go back to sleep, but their stomachs still don't calm down. Some people choose to snack even though they know it might not be the best idea.

According to Dr. Michael Genovese, MD, night hunger usually arises due to a combination of biological, lifestyle, and psychological factors. One common cause is daily eating patterns.

"An unbalanced diet or a lack of dinner can make blood sugar rise quickly and then fall, causing hunger at night," explained Genovese, quoted from Real Simple.

Dr. Hector Perez, MD, bariatric surgeon, added too much processed carbohydrates or a lack of protein and fiber throughout the day can trigger nighttime hunger.

"Heavy physical activity, stress, and anxiety can also cause stress hunger," said Dr. Anjali Sawhney, DO.

Hormones such as leptin and ghrelin that regulate satiety can be disrupted by lack of sleep or hormonal changes.

Sometimes hunger is actually just dehydration, or the body is used to snacking in the middle of the night. Getting up hungry occasionally is normal, but if it continues it can be a sign of a problem with eating patterns or hormones.

"If it is chronic, it is a warning signal," said Genovese.

Perez added that it is usually related to extreme blood sugar fluctuations or unbalanced eating habits.

Regarding going back to sleep or eating, it depends on the cause. If it's just a habit of snacking, you should avoid it. But if you're really hungry, a balanced snack can help, choose one that contains protein and healthy fats so that blood sugar is stable.

Avoid sweet foods. Eat healthy snacks such as nuts, yogurt, cheese, fruit, half a banana with peanut butter, whole grain crackers with cheese, or sugar-free protein bars.

"If the snack is boring enough, you will only eat if you really need it," explained Genovese.

If hunger is accompanied by trembling, dizziness, or sweating, it could be low blood sugar, so you need to consume fast carbohydrates.

Tips Not to Wake Up in a State of Hunger

- Eat a balanced diet throughout the day with protein, fiber, vegetables, fruits, and complex carbohydrates.

- Don't skip meals, especially dinner.

- Limit sweet snacks or processed carbohydrates at night.

- Manage stress and get enough sleep.

"Lifestyle changes are an effective first step to overcoming nighttime hunger," said Dr. Sawhney.

If you are hungry at midnight more than a few times a week, or accompanied by other symptoms such as frequent urination, weight changes, fatigue, excessive thirst, dizziness, shaking, or mood changes, immediately consult a doctor.