Poor Sleep = Bigger Cravings - A Simple Shift That Helped Me and My Husband

I want to share something personal. Something that’s been happening more and more now that I’m 46.

Last week, dinner didn’t go as planned.

Usually, I eat around 5:30 or 6:30 p.m., take a gentle walk with my dogs, and wind down by 9:30. That rhythm works beautifully. My body has time to digest, and I sleep deeply.

But that night? Everything ran late. I didn’t eat until almost 8. Took a quick walk. Still got in bed at 9:30.

And I could not sleep.

I tossed. I turned. I woke up constantly. And the next morning?

I was tired, foggy, and craving carbs and sugar like it was my job.

This didn’t happen in my 30s. But now, in midlife, my body’s more sensitive. The timing of meals, quality of sleep, it all matters more.

What’s interesting? My husband and I don’t always eat dinner together. Different schedules. But after I shared what happened, he started eating earlier too. His sleep? Way better.

So what’s going on here?

😴 Why Late Dinners Can Wreck Your Sleep and Your Hunger Hormones

When you eat too close to bedtime, your body is still busy digesting while you're trying to power down.

But it’s not just about digestion.

Poor sleep affects your hunger hormones, especially ghrelin and leptin. Ghrelin (your "I'm hungry" hormone) shoots up. Leptin (your "I'm full" hormone) drops. The result?

* You wake up hungrier.
* You crave fast energy: sugar, carbs, caffeine.
* Even if you eat enough, your brain doesn’t register satisfaction.

This hormonal rollercoaster sets you up for a day of chasing cravings, feeling tired, and making food decisions that don’t feel aligned with how you *want* to eat.

And if you're like many women I work with, especially in perimenopause or menopause, this cycle feels all too familiar.

🧠 Tired Brain = Craving Brain

Here’s what often happens the day after a rough night of sleep:

* Balanced meals feel too hard.
* You snack more, often without realizing it.
* You feel “off” and try to fix it with food.

This isn't about lack of discipline. It's about biology.

A tired brain seeks comfort. Fast. And food is one of the fastest (and most socially acceptable) ways to get it.

But here’s the truth: many women over 40 are living in a loop of late eating → poor sleep → sugar cravings → emotional eating → blame, guilt and more exhaustion.

And many don’t realize it all starts with dinner timing.

🌿 Midlife Bodies, New Rules

In our 20s, we could get away with late meals, random sleep schedules, and skipping rest. But in midlife?

Your body gets louder about what it needs, and what it doesn’t like.

Women in perimenopause and menopause often notice:

* Increased sensitivity to meal timing
* More disrupted sleep
* Stronger cravings, especially at night
* Low energy in the morning
* Trouble winding down, even when exhausted

The fix? It’s not a diet. It’s a rhythm shift.

✨ Small Tweaks That Make a Big Difference

Here’s what helps me (and many of my clients):

1. Eat Dinner Earlier When Possible

Give yourself 2–3 hours between your last bite and bedtime. This gives your body time to digest, your blood sugar time to stabilize, and your brain a better shot at deep sleep.

You might need to experiment. Try eating at 6 instead of 7:30 and see how your sleep changes.

2. Build a Wind-Down Routine

No screens 30–60 minutes before bed. Soft lighting. Gentle stretching. A book instead of a binge-worthy show. The goal is to cue your nervous system that it’s safe to rest.

3. Balance Your Plate

Aim for fiber, protein, and healthy fats at dinner. It doesn’t need to be fancy, just enough to help keep blood sugar stable through the night. 

4. Don’t Skip Meals During the Day

When your body is underfed, it’s more likely to overreact at night. Eating regularly during the day helps prevent the “I deserve it” or “rebel” binge that can strike after a chaotic or restrictive day.

💬 Real Talk: You Don’t Have to Be Perfect

Let’s be honest: life happens.

You’ll have late dinners. You’ll stay up too late scrolling Instagram or helping with homework. You’ll forget to defrost the chicken or eat dinner standing over the sink.

That’s not failure. That’s real life.

But if you’re constantly exhausted, craving sugar, or fighting nighttime eating urges, dinner timing might be a missing puzzle piece worth exploring.

💡 What This Really Comes Down To

This isn’t just about food. It’s about nourishment, in every sense.

When women over 40 tell me they’re eating late, sleeping poorly, and waking up feeling behind before the day even begins, we look at patterns, not just meals.

Most of us were never taught how to listen to our bodies.

We were taught how to diet. How to push through. How to serve others and ignore our own needs until the day is done.

Then when we finally sit down, exhausted, empty, we reach for food.

Not because we’re weak. But because we’re starved for rest. For comfort. For a break from doing.

🔄 Break the Cycle, Gently

You don’t have to overhaul your life.

You don’t need a meal plan, 5am workouts, or sleep supplements (though those might help later on).

You just need to:

* Notice the patterns.
* Experiment with small changes.
* Give yourself permission to prioritize your body’s cues.

Because when you sleep better, you eat better.

And when you eat better, you feel better.

And when you feel better? You show up differently, for your body, your people, and yourself.

💗 What If You Deserve to Feel Good?

Not just on weekends.

Not just after everyone else is fed, helped, and happy.

But every single day.

Even if dinner is late. Even if you’re still figuring it out. Even if you’ve struggled for years.

You’re allowed to build habits that support you, the version of you who’s rested, calm, and in control, not just surviving on sugar and stress.

One earlier dinner. One deeper sleep. One calmer morning.

That’s how it starts.

Want to finally feel free around food? 

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

P.S. Don’t forget to share this with a friend who might find this helpful! 💌

If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.