Breakfast Bliss Or Belly Aches? Why You Might Be Waking Up Hungry

Ah, the morning hunger pangs – that familiar rumble in the stomach that signals the end of your nightly fast. It is common for people to experience hunger when they wake up, especially since the body has been utilizing energy and depleting glycogen stores. At the same time, you have been asleep for many hours. It's only natural to experience hunger upon waking.

What if your morning hunger feels more intense than a gentle reminder to eat? What if you wake up feeling famished with an uncomfortable sense of emptiness? If you've experienced this, you might be curious: Is it normal to feel hungry upon waking up in the morning? Are CGM devices helpful to monitor your glucose levels? Let’s find out.

The Answer: It Depends

The answer to this question can sometimes be complicated. Waking up hungry can be caused by various factors, some of which are perfectly normal and others that may require attention.

Normal Causes of Morning Hunger

Here are 7 normal causes of morning hunger:

1. Overnight fasting

During the 8 to 12 hours you sleep, your body does not receive food. You experience hunger when you wake up because your body uses up its stores of glycogen, which is one source of your body's energy.

2. Hormonal changes

While you're sleeping, your hormone levels fluctuate. In the morning, ghrelin (the hunger hormone). It gives signals to your brain that it's time to eat. And this leptin (the hormone that makes you feel full) decreases in the morning and reduces the sensation of being full.

3. Increased metabolism

Your body's metabolism naturally increases in the morning, requiring more energy for various bodily functions. This increased energy demand can trigger feelings of hunger.

4. Skipping or delaying breakfast

If you consistently skip or delay breakfast, your body may become accustomed to starting the day without food. However, over time, this can lead to increased hunger pangs in the morning.

5. Physical activity

If you engage in regular morning exercise, your body burns more calories, increasing your energy needs and contributing to morning hunger.

6. Dehydration

Mistaking thirst for hunger is common. When dehydrated, your body may send signals similar to hunger cues. Drinking water in the morning can alleviate thirst and reduce morning hunger.

7. Stress

Stress can disrupt hormone regulation, including those that control appetite. When stressed, you may experience increased hunger or decreased appetite, depending on the individual.

Potential Causes of Excessive Morning Hunger

Experiencing excessive morning hunger can be attributed to various factors, and it's essential to consider individual circumstances and lifestyle choices. Here are nine potential causes of excessive morning hunger:

1. Inadequate Evening Meal

Consuming a small or insufficient dinner the night before can lead to increased hunger in the morning. Ensure that your evening meal is balanced and includes a mix of protein, healthy fats, and carbohydrates to keep you satiated.

2. Imbalanced Diet

If your diet needs nutrients like protein and fiber, it may provide sustenance to satisfy you. Make sure to include a variety of foods in your meals.

3. High Sugar and Refined Carbohydrate Intake

Diets rich in sugary foods and refined carbohydrates can cause fluctuations in blood sugar levels, leading to increased hunger, especially in the morning. Opt for complex carbohydrates and whole foods.

4. Dehydration

Sometimes, thirst can be misinterpreted as hunger. Ensure that you are adequately hydrated, as dehydration can trigger feelings of hunger. Drink water before bed and upon waking up.

5. Lack of Sleep

Getting quality or insufficient sleep can disrupt hormones that control hunger and fullness, such as ghrelin and leptin. Aim for 7 to 9 hours of sleep each night for regulation.

7. Medical Conditions

Hunger and appetite can be affected by several medical conditions, including thyroid issues, diabetes, and hypoglycemia. You must consult with a healthcare provider who can assess if extreme hunger continues.

8. Intense Physical Activity

Vigorous exercise, especially in the evening, can increase metabolic rate and hunger. If you exercise close to bedtime, consider having a small, balanced snack afterward to help manage morning hunger.

9. Medications

Some medications may affect appetite or metabolism. If you think your medication is causing your morning hunger, talk to your healthcare provider about your concerns.

Remember that people can respond to feeling hungry in the morning, and finding ways to address it may involve changing your lifestyle.

How to Manage Morning Hunger

Here are some things you can do if you wake up feeling excessively hungry:

1.  Have a balanced breakfast. Starting the day with breakfast will give your body the energy it needs. It can help reduce feelings of hunger and cravings throughout the morning.
2. Avoid skipping meals. Eating meals helps regulate blood sugar levels and prevents hunger. Aim for three meals and two snacks each day.
3. Choose foods high in nutrients, like foods that are strong in protein, fiber, and healthy fats, which will keep you full for longer.
4. Make sure you get sleep because when you don't get enough sleep, your body produces more ghrelin (the hunger hormone) and less leptin (the fullness hormone), which is recommended to have a good enough sleep at least 7 to 8 hours.
5. Manage stress levels effectively, as stress can trigger an increase in your appetite by releasing ghrelin, the hunger hormone.

These suggestions help manage morning hunger. It's always best to consult with a healthcare professional for advice.

When to See a Doctor

While waking up hungry occasionally, a doctor should evaluate normal, persistent, or extreme morning hunger. If you're experiencing any of the following symptoms along with morning hunger, consult a healthcare professional:

● Unexplained weight loss or gain

● Fatigue or weakness

● Changes in appetite or eating habits

● Excessive thirst or urination

● Difficulty concentrating or remembering things

● Frequent heartburn or indigestion

If you suspect that blood sugar levels might contribute to your symptoms, continuous glucose monitoring (CGM) devices like the Freestyle Libre 3 could be helpful. CGM devices provide real-time information about glucose levels throughout the day and night. They can assist in understanding how your body responds to different foods and help identify patterns that may contribute to hunger or discomfort.

Here's when consulting with a doctor and using a CGM device might be beneficial:

Persistent Symptoms - If you consistently experience waking up hungry or belly aches, especially if it's affecting your daily life.

Blood Sugar Concerns - A CGM device can provide blood sugar level information when you want to check your glucose levels if you have diabetes or are at risk of getting it.

Nutritional Guidance of a Professional Dietitian - A professional dietitian will help you get a nutrient balance to support your overall health.

If you have any unusual or severe symptoms, contact your doctor immediately. They can help you determine the main cause of your problems and provide a tailored treatment plan for them.

Takeaway

Waking up hungry is frequent, often caused by regular circumstances like sleep deprivation or skipped meals. To rule out any underlying medical concerns, seeing your doctor if your morning hunger is severe or accompanied by other symptoms is crucial.