You probably already know that getting a good night’s sleep can help boost serotonin and balance hormones—two physiological changes that make cravings less likely—but going to bed earlier also helps manage your circadian rhythm, a cycle of physical, mental, and behavioral changes that follow specific patterns during the day.
Your circadian rhythm is largely controlled by light. For example, when the sun comes up, levels of the hormone melatonin, which makes you sleepy, go down. This helps wake you up in the morning. When the sun goes down, melatonin levels go up, and you feel sleepy so you can go to bed. Your circadian rhythm also has an effect on your appetite and cravings. When the sun goes down, your body sends out hormones that increase your hunger because your body thinks it needs to eat to store energy until your next meal.
Your urge to eat is usually highest at 8 p.m., although it stays high until midnight. So, if you stay up until midnight or later, you’re more likely to give in to that urge to satisfy your cravings. On the other hand, if you go to bed at 9 or 10 p.m., that’s less time that you have to spend fighting the urge. If you’re having trouble with cravings, especially at night, go to bed earlier.