Cravings vs Hunger: Why They’re Different and 10 Habit Loops That Cut Late-Night Snacking

Use the apple test and onset pattern. If a simple food sounds good and you feel stomach sensations, it’s hunger. If only a specific treat sounds right and the urge came on fast with screens or stress, it’s a craving.

Yes. Choose a small, balanced option that’s protein-forward and minimally sugary, like Greek yogurt or cottage cheese with fruit. Keep it pre-portioned to avoid grazing.

You’ll feel benefits within a few days, but consistency over 3–6 weeks builds automaticity. Anchor loops to existing routines (after dinner, before bed) to reduce effort.

Treat your ‘night’ as daytime. Build protein-fiber meals at the start of your shift, set a fixed wind-down before sleep, and use environment design (dim lights, tea-and-teeth) to close your eating window.

Most cravings are cue-driven (stress, screens, habit). Addressing meal balance, sleep, and environment is more effective than chasing specific nutrient fixes.