Polycystic ovary syndrome (PCOS) affects much more than just your reproductive system. It affects a ton of hormones, sparks inflammation, and drives our insulin levels up. When our cells become resistant to insulin, more insulin is produced, and this can cause weight gain and crazy intense food cravings. People with PCOS often find that these intense cravings mostly show up at night, making it difficult to go to sleep without eating a lot of extra food that may not be best for their health goals.
While PCOS comes with a lot of different symptoms, today I’m diving into how you can stop cravings at night and finally get some peace before you sleep. It’s hard to unwind, get a good night’s sleep, and manage your PCOS when you’re constantly having to fight the urge to snack and drink sugary drinks, right? There’s no shame in this at all! With cravings that intense, remember it’s not your fault, and it’s definitely possible to get under control. That’s where I come in!
Here’s how to stop craving at night:
How to Stop Cravings at Night When You Have PCOS
Experiencing PCOS cravings at night is not for the faint of heart… or should I say stomach? These cravings can gnaw away at you, disrupting your daily life and distracting you from the tasks at hand. Studies show this can even lead to the development of eating disorders like bulimia nervosa and binge-eating disorders or metabolic conditions like type 2 diabetes. But you don’t have to live with these cravings anymore!
I’m sharing how your night cravings are connected to your PCOS and how you can stop them right in their tracks. It’s time to gain control back from your PCOS!
Does PCOS Cause Food Cravings at Night?
Yes! PCOS can cause food cravings at night. One of the root issues with PCOS is the development of insulin resistance (IR), which is when your body does not properly process glucose. This means that rather than converting sugar to energy, your body holds onto the glucose and stores it as fat. This can make you feel fatigued, gain weight, and, of course, experience intense cravings.
Many women diagnosed with PCOS experience intense carbohydrate cravings or sugar cravings due to fluctuating blood sugar levels. But, since PCOS is a hormonal condition, it means that hormones other than insulin are also affected. For example, hunger and satiety-regulating hormones like leptin and ghrelin can be out of whack, making it harder for your body to understand when it is full or unsatisfied.
Another hormone imbalance that is common with PCOS is elevated cortisol levels, AKA the stress hormone. When you’re feeling stressed, you may feel inclined to partake in emotional eating or have increased cravings, especially at night when most people try to relax and unwind from their day. But also, high stress can also contribute to insulin resistance, making it a full-circle moment.
Now that we know the root issues and causes of cravings at night when you have PCOS, there are some things you can do to stop them altogether!
How to Control PCOS Cravings
Make sure to include protein in your meals.
When you have PCOS, nutrition is an important part of balancing your hormones and easing symptoms, especially when you experience insulin resistance. I recommend eating a protein-rich, anti-inflammatory diet such as going gluten and dairy-free to reduce cravings, control blood sugar levels, and reverse PCOS symptoms. The protein will make you feel fuller longer and regulate blood sugar levels. Plus, you’ll see your nighttime cravings calming down. Remember the hormones leptin (the satiety hormone) and ghrelin (the hunger hormone) that I mentioned earlier? Studies show that gluten can actually desensitize your leptin hormone and increase your ghrelin levels, which then makes your body think you’re hungry when you’re actually not!
Another tip I have is to pair your snacks. For example, pair your carbs and more starchy foods with protein or fat. This will help you to feel satisfied while also helping you keep your blood sugar levels more stable.
As a registered dietitian with PCOS, I’ve rounded up a huge catalog of PCOS-friendly meal plans and recipes on The Cysterhood app. Make sure to check it out for your next delicious and PCOS-fighting meal!
Avoid skipping meals.
One of the most frustrating things about PCOS is the difficulty of losing weight due to insulin resistance. Our bodies handle blood sugar differently, making it harder to drop some pounds compared to other women who don’t have PCOS. While trying to lose weight, you may feel the need to skip meals. I beg you, PLEASE DON’T SKIP MEALS!
Skipping meals or adopting a super restrictive diet is never a good idea, especially when you experience cravings at night. Skipping a balanced meal during the day could leave you feeling hungrier at night because of extreme blood sugar spikes and dips. And, if you skip a meal and are hungry before bed, chances are you won’t be reaching for a low-carb, high-protein meal, you’ll probably end up snacking on something quick and sugary.
Choose PCOS-friendly alternatives to cravings.
When we crave a certain food, it can lead to binge eating, especially if we have skipped meals and our bodies are telling our brains that we are starving. Sometimes, when we reach for that sugary food we’re craving, we can’t stop after just one we have to keep going. Those added sugars can be dangerous!
While I don’t totally agree with masking cravings and cutting ALL sugar intake, I do encourage Cysters to find PCOS-friendly alternatives to satisfy cravings. This is a healthy way of responding to your cravings that still leads to weight loss and healing. On the app, you’ll find delicious treats that won’t worsen your symptoms like almond butter fudge. Nutella ice cream, chocolate chip cookies, buffalo wings, and plenty of dips for my dip girlies. You can still treat yourself and stay PCOS-friendly!
Get a full 8 hours of sleep.
Cysters often have trouble getting a restful night’s sleep. Hormone imbalances, like elevated cortisol levels, can cause sleep disturbances throughout the night. And when you don’t sleep well, your insulin resistance can worsen, causing you to have even more intense cravings.
To help reduce those nighttime PCOS cravings, try to improve your sleep hygiene, build a routine, and finally get a restful night’s sleep.
Exercise regularly.
All our lives, we have been told to exercise regularly, but knowing the right type of exercise for your body is key! For women with PCOS, slow-weighted workouts, yoga, pilates, walking, and swimming are ideal for combating PCOS cravings. Why? Because meditative exercise directly improves insulin sensitivity.
These exercises work so much better with the hormonal imbalances of PCOS than standard high-intensity workouts because these don’t elevate your heart rate too high, pumping your body full of adrenaline and more cortisol. (Yes, that means the wrong workouts can actually worsen your insulin resistance and increase cravings, so jump on The Cysterhood app to find workout plans that’ll help you achieve your PCOS health goals.)
Create habits that help reduce stress.
Adopting stress-reducing habits and practices can help you lower cortisol levels and stop emotional eating episodes started by intense cravings at night. Consider adding meditation, yoga, and breathing exercises to your daily routine to reduce your stress. Low-impact exercise can also help with this!
Take supplements for PCOS.
Adopting new lifestyle habits can help reduce PCOS cravings, but adding the right supplements can give you the extra push you need to stop them altogether.
One of the best supplements for tackling cravings is berberine. I like to call it “nature’s Ozempic” because it’s a natural GLP-1 booster! (tThe same hormone targeted by popular weight-loss medications). Berberine activates an enzyme that helps your body use glucose more efficiently, improves insulin signaling, and supports a healthy gut microbiome. If that wasn’t enough, it also lowers ghrelin (the hunger hormone) and restores leptin sensitivity (the hormone that tells us we’re full). In short, berberine is a powerhouse for metabolic health and curbing cravings.
There are other great supplements that support blood sugar balance, too. Inositol is another top pick—it helps regulate hormones and reduce inflammation, both of which play a big role in blood sugar control. Omega-3s, magnesium, and chromium can also be effective for improving insulin sensitivity and reducing cravings.
You can find all these supplements here on the Ovafit Shop! They’re specifically designed for your unique body as a woman with PCOS. Each formula is NSF-certified and crafted for optimal absorption and effectiveness, helping your body get the most out of every dose.
Stop your PCOS cravings in their tracks and start feeling in control of your body again.
You don’t have to be at the mercy of your late-night cravings anymore. Say goodbye to that nagging call from false hunger cues. It’s time to stop your PCOS cravings once and for all.
For times when you need a little treat, try this low sugar ice cream for PCOS made just for Cysters.
When you make simple lifestyle changes and introduce helpful PCOS supplements like Inositol Complete 40:1, Berberine Advanced, and the Ovafit Metabolism Plus bundle, you can start reversing your PCOS symptoms and take back control of your body.