Food and habits

Evening Cravings: What the Experts Suggest Trying

By Midline. Last reviewed November 12, 2026.

The question

What can you do about cravings in the evening?

Short answer

If evenings bring cravings, try a bigger lunch with protein and a lighter, earlier dinner. Before a late snack, ask if you're hungry, tired or bored. If you're tired, go to bed.

Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.

Does a bigger lunch help with evening cravings?

Benjamin Bikman says a big, hearty lunch, mostly protein and fat, makes it easier to taper off later in the day. He gives it as something to try if you get cravings in the evening: have a bigger lunch and see if it helps.

Sarah Berry described a study in which people who ate most of the same calories earlier in the day woke up less hungry than those who ate them later.

Give it a few days and notice what changes.

Are you hungry, tired or bored?

Alan Goldhammer says people often eat at night because they are bored or tired, not hungry. He says that when you are tired, go to sleep.

Matthew Walker says that when sleep runs short, appetite chemicals rise.

Where do sweet things fit?

Have sweet foods as dessert, at the end of a meal.

Jessie Inchauspé says to have whatever sugar you like best, and to have it as dessert.

When should you stop eating for the night?

Stop eating about 3 hours before bed. If you need something late, keep it light.

Rhonda Patrick says to stop eating three hours before bed, and that if you need something, to keep it light, like a protein shake. She says a light snack is fine.

If you take insulin or another diabetes medicine, are pregnant, or have had an eating disorder, don't set food rules without your doctor.

More: when to stop eating before bed.

Where does Midline fit?

Midline's first level has a habit for the evening: stop eating about 3 hours before bed. It sits on your daily schedule with a tick.

See the whole day in how to build a daily health schedule.

Frequently asked questions

Why do I get cravings in the evening?

Alan Goldhammer says people often eat at night because they are bored or tired, not hungry.

Will a bigger lunch stop evening cravings?

Benjamin Bikman gives a bigger lunch as something to try if you get evening cravings. He says to have one and see if it helps.

Is it okay to have a snack at night?

Rhonda Patrick says that if you need something after you stop eating, keep it light, like a protein shake.

When should I have dessert?