We’ve all been there: it’s late, you’re winding down, and suddenly the kitchen is calling your name. Late-night cravings can be tough to ignore, especially when you’re tired or winding down after a long day. And while giving in to a craving here and there won’t derail your goals, making it a habit can lead to overeating, disrupted sleep, and a few extra pounds that don’t exactly help the morning-after motivation. So, what’s the best way to curb those late-night urges without feeling deprived? Let’s break it down.

1. Stay Hydrated Throughout the Day

It might sound simple, but dehydration often disguises itself as hunger. By the time night rolls around, it’s easy to mistake thirst for a craving, especially if you’ve been skimping on water all day. Keep a water bottle with you and aim to drink consistently throughout the day. And if that craving hits, try drinking a glass of water first—it could be all you need to feel satisfied.

2. Don’t Skip Meals (Especially Dinner)

A lot of late-night cravings come down to one thing: not eating enough earlier in the day. Skipping meals, eating too lightly, or having an early dinner can set you up for hunger pangs later on. To avoid this, make sure you’re eating balanced meals that keep you satisfied. A dinner with a good balance of protein, healthy fats, and fiber can help you feel fuller for longer and reduce the temptation to snack late at night.

3. Choose Healthy, Satisfying Snacks

If the craving is just too strong to ignore, don’t fight it—just outsmart it. The key is choosing snacks that won’t spike your blood sugar or make you feel sluggish. Reach for options like a small bowl of Greek yogurt with berries, a handful of almonds, or a few slices of turkey or cheese. These are filling, low-sugar options that’ll help satisfy the craving without derailing your goals.

4. Distract Yourself

Sometimes, cravings hit when we’re not actually hungry—we’re just bored, stressed, or looking for a little end-of-day comfort. If you’re not truly hungry, try redirecting your attention for 10–15 minutes. Go for a walk, read a chapter of a book, or work on a puzzle. Often, the urge will pass once your mind is focused on something else.

5. Brush Your Teeth

It’s simple, but surprisingly effective. Brushing your teeth or chewing sugar-free gum can make food a lot less tempting. Plus, the minty taste signals that the day is winding down and may help curb the craving altogether. It’s a little trick that works wonders for those times when you’re craving something sweet right before bed.

6. Get Enough Sleep

Lack of sleep can mess with your hunger hormones, leaving you more susceptible to cravings, especially at night. When you’re sleep-deprived, levels of ghrelin (the hunger hormone) rise, while leptin (the satiety hormone) drops. This combination can lead to serious snack attacks at night. Aim for a consistent sleep schedule, and try to get 7–8 hours of quality rest to help keep those cravings in check.

7. Avoid Trigger Foods

We all have certain foods that are hard to resist, especially when they’re in the house. If you know that ice cream or potato chips are your kryptonite, don’t keep them around where they’re easy to reach late at night. Instead, stock up on healthier options that you’re less likely to overeat. That way, even if the craving strikes, you won’t have instant access to the things that tempt you most.

8. Practice Mindful Eating

If you do end up snacking at night, make it a conscious choice rather than a mindless habit. Sit down, enjoy each bite, and savor the flavor. Mindful eating can help you feel more satisfied with a smaller portion, reducing the chances of overdoing it. And if you find that a few bites of dark chocolate or a small handful of nuts satisfies you, you’re much less likely to go overboard.

9. Plan a Healthy Evening Ritual

Late-night cravings often sneak up when we’re looking to relax or reward ourselves after a busy day. Creating a new nighttime routine can help replace that habit. Whether it’s enjoying a cup of herbal tea, practicing some light stretching, or doing a quick meditation, building a relaxing ritual can help you unwind without turning to food.

10. Be Kind to Yourself

It’s easy to get down on yourself when you indulge a late-night craving, but beating yourself up usually does more harm than good. The goal isn’t to be perfect; it’s to create a healthy relationship with food and make choices that serve your overall well-being. If you slip up, don’t stress. Tomorrow’s another day, and the important thing is to focus on habits that make you feel your best.

The Takeaway

Late-night cravings are completely normal, but they don’t have to control you. With a few small changes and some healthier strategies in place, you can manage those cravings without feeling deprived. So stay hydrated, keep your meals balanced, and try a few new habits to keep yourself on track. And remember, it’s not about denying yourself—it’s about choosing what truly supports your goals and makes you feel great.