Why evening cravings rise in the darker months, and what helps women over 40
There is something about shorter days and long, dark evenings that seems to bring on stronger cravings and evening snacking.
Many of the women I work with say the same thing at this time of year. They might eat well during the day, and then as soon as it gets dark, they feel a need for comfort food and find themselves reaching for snacks in the evening.
There is nothing inherently wrong with this. Yes, there’s a difference between wanting food and needing food, but neither is something to feel guilty about.
There are real reasons why this happens, and once you understand them, it becomes much easier to respond with kindness instead of criticism. We don’t need to fight our natural appetite fluctuations, but we do need to understand them.
Why we crave particular foods in the darker months
Have you noticed that when you’re tired or feeling a little flat, you’re rarely craving a bowl of broccoli? You’re more likely to want bread, chocolate, biscuits, crisps or something comforting. There is a reason for this. Foods that are rich in sugar, carbohydrates and fat can activate the brain’s reward system, giving us a pleasurable feeling. When we’re tired or stressed, with the long dark evening ahead of us, that immediate comfort can become particularly appealing. It’s not a lack of willpower; it’s a combination of biology, habit and the way our brains respond to food.
The reasons cravings rise in the dark evenings
Less daylight affects our body clock
Daylight helps regulate our body clock, which influences sleep, mood and appetite. When the days shorten, you might notice you feel more tired, experience a lower mood and feel less motivated. When our energy dips, we naturally look for a quick fix, and that often means something sweet, starchy or comforting.
Eating too little earlier in the day
This is one of the most common reasons I see. You eat a light breakfast, a rushed lunch, or skip meals altogether because your day was busy. By the evening, your body is simply catching up. The strong cravings are not a lack of discipline, they are biology. Your body is asking for the calories and nutrition it needs to function.
The evening is when our feelings surface
During the day, we are busy. We are working, caring for others and getting things done. When the evening arrives and things slow down, whatever we have been holding, such as stress, loneliness, overwhelm or boredom, finally gets room to be felt. Food can become the easiest way to cope with those feelings, and this is where emotional eating often begins.
The setting becomes a habit
It’s dark and cosy, you’re on the sofa watching television and crave snacks. Over time, the setting itself becomes the cue to snack, whether or not we are hungry. It is a habit that has built up quietly, and habits can be gently changed.
Poor sleep can increase hunger
Sleep and appetite are closely connected. When we don’t get enough good-quality sleep, the hormones involved in regulating hunger and fullness can be affected. We may feel hungrier the following day, experience stronger cravings and find ourselves reaching for foods that provide a quick energy boost. If you’re consistently tired, it can become much harder to distinguish between genuine hunger and the desire for something to give you a lift.
What we can do that helps
The aim here is not to remove snacking or to be strict with yourself. It is to understand what you actually need, and to support yourself earlier in the day so that the evening feels easier.
Eat enough of the right food earlier in the day: A satisfying breakfast and lunch containing protein and fibre can help you feel fuller for longer and support more stable energy levels. Think eggs, Greek yoghurt, meat, fish, tofu, oats, beans, lentils, vegetables and wholegrains. Skipping meals or eating too little during the day can leave you genuinely hungry by the evening, making cravings much harder to manage.
Plan an afternoon snack: Choose something satisfying that combines protein and fibre, such as hummus with carrot and celery sticks, Greek yoghurt with berries, oat crackers with sardines, or cottage cheese with cucumber and cherry tomatoes. Having something nourishing in the afternoon can help keep hunger at bay and stop you arriving at dinner feeling ravenous.
Get outside in daylight: Even a short walk at lunchtime can make a difference during the darker months. Natural daylight helps regulate your body clock and may support your energy and mood.
Notice your patterns and pause before you snack: If you find yourself reaching for snacks at around the same time every evening, start noticing what is happening beforehand. Are you tired after a busy day? Have you skipped lunch and are actually hungry? Are you feeling stressed or looking for something to look forward to? Recognising the patterns behind your snacking is the first step towards changing them. You don’t need to eliminate the habit overnight; simply becoming more aware of it can help you make different choices.
Create an evening ritual that is not about food: A warm bath, a herbal tea, a good book, or a call with a friend can meet the need for comfort in a different way.
If you do want a snack, enjoy it properly: Sit down, taste it and let yourself enjoy it, without guilt.
None of this needs to be done perfectly. Small, consistent changes matter far more than strict rules, and some evenings will simply be about comfort, which is perfectly fine.
Be gentle on yourself. Your body and mind are responding to the season, and they need a little extra care. Start with one small change this week, such as a proper afternoon snack, and see how your evenings feel.
If you would like more support with your relationship with food, or help with emotional eating, get in touch.