Malam Suka Mendadak Craving Makanan Sampai Ngubek-ngubek Kulkas? Ini Penyebabnya

Jakarta – The phenomenon of experiencing sudden late-night food cravings, often leading to rummaging through refrigerators, is a common occurrence with a scientifically explained basis, according to a clinical nutrition specialist. This urge to eat during the night, particularly when one is awake late, is linked to hormonal fluctuations that can disrupt natural appetite regulation.

Dr. Igus Ulfa Yaze, SpGK, a clinical nutrition specialist, explained in a live TikTok session with detikHealth on Thursday, July 9, 2026, that prolonged wakefulness into the late hours can trigger a surge in the hormone ghrelin. Ghrelin is widely known as the "hunger hormone" because it stimulates appetite. When produced in higher quantities, it signals the brain that it’s time to eat, even if the body’s energy needs are already met.

"This is why when we stay up late, we constantly feel hungry," Dr. Yaze stated. "It turns out there’s a hormone that our body significantly boosts." This hormonal shift can lead to a strong desire for snacks, often high in carbohydrates and sugars, such as chips, nuts, or sweet beverages and sodas, which provide a quick energy boost but can contribute to unhealthy eating patterns.

The implications of disrupted sleep patterns on weight management and overall health are significant. Sleep plays a crucial role in regulating various bodily functions, including metabolism and appetite control. Dr. Yaze emphasized that both the duration and quality of sleep are integral components of stress management, which is a vital aspect of any successful diet or weight management plan. When sleep is compromised, the body’s ability to manage stress effectively is diminished, potentially leading to increased cravings for comfort foods.

The Biological Mechanism Behind Nighttime Cravings

The human body operates on a complex circadian rhythm, an internal biological clock that regulates sleep-wake cycles, hormone release, and other physiological processes over a 24-hour period. Disruptions to this rhythm, such as through late-night activities or irregular sleep schedules, can throw off the delicate balance of hormones that govern hunger and satiety.

Ghrelin, produced primarily in the stomach, is released when the stomach is empty, signaling the brain to increase food intake. Conversely, leptin, produced by fat cells, signals satiety and suppresses appetite. Studies have shown that sleep deprivation can lead to increased ghrelin levels and decreased leptin levels, creating a biological imperative to eat more. A meta-analysis published in the Journal of Clinical Endocrinology & Metabolism in 2018, examining multiple studies on sleep deprivation and appetite hormones, found a consistent pattern of elevated ghrelin and reduced leptin in sleep-deprived individuals, suggesting a significant hormonal imbalance contributing to increased hunger and food cravings.

Furthermore, the types of food craved during late-night hours are often those that provide immediate gratification. Sugary and high-fat foods can trigger the release of dopamine in the brain’s reward centers, creating a cycle of seeking out these foods for comfort or pleasure, especially when stressed or tired. This can lead to a pattern of unhealthy snacking that is difficult to break.

The Impact of Sleep Deprivation on Health

Beyond the immediate urge to snack, chronic sleep deprivation has far-reaching consequences for health. Insufficient sleep is linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and impaired cognitive function. The World Health Organization (WHO) has recognized insufficient sleep as a significant public health issue, with studies indicating that a substantial portion of the global population does not achieve the recommended 7-9 hours of sleep per night.

A report by the Centers for Disease Control and Prevention (CDC) in the United States highlights that adults who consistently get less than 6 hours of sleep per night are more likely to develop chronic health conditions. This underscores the importance of prioritizing sleep not just for weight management but for overall well-being.

The link between sleep, stress hormones like cortisol, and appetite is also well-established. When sleep-deprived, the body’s stress response can be heightened, leading to elevated cortisol levels. Cortisol can increase appetite, particularly for calorie-dense foods, and promote the storage of abdominal fat. This creates a vicious cycle where poor sleep leads to stress and increased cravings, which in turn can further disrupt sleep.

Expert Recommendations for Managing Nighttime Cravings

In light of these biological and physiological factors, Dr. Yaze strongly advises against unnecessary late-night wakefulness. "If there’s nothing urgent to do, go to bed by 10 PM to avoid boosting ghrelin levels," she recommended. Establishing a consistent sleep schedule, even on weekends, is crucial for maintaining the body’s natural circadian rhythm and hormonal balance.

For individuals who find themselves compelled to stay awake late due to work or other commitments, Dr. Yaze offered practical advice for managing cravings should they arise. The key is to make healthier choices when snacking. Instead of reaching for processed snacks, opt for nutrient-dense foods that can provide sustained energy and satiety.

Recommended Healthy Late-Night Snack Options:

• Fruits: Apples, bananas, berries, or oranges offer natural sugars for energy along with fiber, which aids in satiety.
• High-Protein Snacks: A small handful of almonds, a hard-boiled egg, or a small serving of Greek yogurt can help you feel full and satisfied without a significant calorie load. Protein takes longer to digest, leading to a more prolonged feeling of fullness.
• Vegetables: Carrot sticks, cucumber slices, or bell pepper strips with a light hummus can provide a crunchy, satisfying snack with minimal calories and beneficial nutrients.
• Warm Beverages: A cup of herbal tea, such as chamomile or peppermint, can be soothing and help curb cravings without adding calories.

These options provide essential nutrients and are less likely to cause the blood sugar spikes and crashes associated with processed snacks, which can exacerbate cravings and disrupt sleep further.

The Broader Impact of Sleep and Diet Habits

The interplay between sleep, diet, and overall health is a critical area of public health concern. As modern lifestyles often demand longer working hours and increased screen time, sleep is frequently sacrificed. This has a ripple effect on dietary habits, contributing to the rising rates of obesity and related chronic diseases worldwide.

Organizations like the National Sleep Foundation and the American Academy of Sleep Medicine have consistently advocated for greater public awareness regarding the importance of sleep. They provide resources and guidelines on sleep hygiene, emphasizing the need for a regular sleep schedule, a conducive sleep environment, and avoidance of stimulants before bed.

The economic and social implications of poor sleep and unhealthy eating habits are also considerable. Increased healthcare costs associated with chronic diseases, reduced productivity due to fatigue and impaired cognitive function, and a diminished quality of life are all significant consequences. Therefore, understanding and addressing the root causes of late-night cravings, such as disrupted sleep patterns, is not just a matter of individual health but also a societal imperative.

By prioritizing adequate sleep and making informed dietary choices, individuals can better manage their appetite, reduce the likelihood of unhealthy late-night snacking, and ultimately contribute to improved long-term health and well-being. The advice from Dr. Yaze serves as a reminder that even seemingly minor habits, like when and how we sleep, can have a profound impact on our physical health.