Do you wake up in the middle of the night with an attack of the munchies?

Whether it's a regular occurrence or just a random event, an attack of the midnight munchies can be disruptive to your sleep, your weight management program and even the rest of the household as you rummage through the cupboards or fridge in search of food.

So what causes us to wake in the middle of the night, or early hours of the morning with an attack of the munchies and how can we reduce the frequency of this happening?

What causes the midnight munchies?
When looking at why we wake up hungry in the middle of the night, one of the things to consider is what we eat and when. During the night, our bodies undergo physical, psychological and hormonal repair and replenishment. The degree to which our bodies can do this adequately is determined by the quality of food we eat, when we eat it, and our daily activities.

Waking up hungry in the middle of the night is often caused by a drop in blood sugar level. If we are not giving our body the right nutrients and types of food it needs, when it needs it, we can experience vast fluctuations in blood sugar levels resulting in overcompensation of insulin release and a drop in blood sugar level. As a result of this drop, our body releases a chemical called cortisol which is a "waking up" hormone that tells our brain it's time to get up and get moving so our bodies start to wake up even though it's the middle of the night!

So the key is to ensure that you are providing your body with the right food and nutrients so that your blood sugar is managed and stays within acceptable limits throughout the night.

How do you know what to eat and when?
Most often the easiest way to work out what works for you is trial and error - try eating a protein-based snack a few hours before bedtime and see if that gets you through the night. If that doesn't work after a few nights, try a mostly carbohydrate snack before bedtime. But if you'd rather take a more proactive approach, determining how to eat right for your metabolic type can provide the answers sooner than the experimental process with the added benefit of knowing that you are feeding your body exactly what it needs.

What is metabolic typing?
Did you know that no single diet or eating plan works well for everyone? Two people eating exactly the same foods can have vastly different results when it comes to weight management, feeling healthy and well. Metabolic typing is essentially determining the right eating plan (diet) for our individual needs based on our genetics - our racial and ethnic backgrounds and the region from where our ancestors originated. Determining your exact metabolic type can be quite complex but according to Paul Chek, Holistic Health Practitioner and author of "How to Eat, Move and Be Healthy!", it can work effectively at a basic level too. Paul Chek's "Metabolic Typing Questionnaire" is a great place to start if you want to determine your metabolic type. The results from this questionnaire will indicate if you are a Protein Type, Carbohydrate Type or Mixed Type and recommend how to portion the proteins, carbohydrates, fats and oils when creating meals for your type.

How do you know you have the balance right?
In addition to waking with the munchies, having the wrong balance of proteins/carbohydrates/fats and oils on your plate can result in the following short term responses. Too much protein on your plate can result in tiredness, lethargy, a heavy stomach, mental sluggishness, feeling full and yet still hungry, craving sweets, coffee or tea soon after eating. If the imbalance is due to too much carbohydrate on your plate, you may experience headache, anxiety, cravings for fat or protein, feel jumpy or wired and be hungry again soon after eating. If you regularly experience any of the above short term responses after eating, you may wish to consider investigating how Metabolic Typing can assist in balancing your energy levels.

Want to know more?
For additional information on Metabolic Typing and to discover whether you are a Protein/Carbohydrate or Mixed Type, find a health practitioner who specializes in Metabolic Typing and can assist you in balancing the food portions on your plate. Alternatively, for a basic understanding of your Metabolic Type, check out How To Eat, Move and Be Healthy!* by Paul Chek or The Metabolic Typing Diet** by William L. Wolcott and Trish Fahey and complete a basic self-assessment questionnaire.

*How To Eat, Move and Be Healthy!, Paul Chek, 2004, C.H.E.K. Institute San Diego, CA, USA
**The Metabolic Typing Diet, William L. Wolcott and Trish Fahey, 2002, Broadway Books a division of Random House, New York USA

Sue Sheppard is a Holistic Lifestyle Coach, NLP Life Coach, Hypnotherapist, Personal Trainer, Running Technique Coach and contributing author to The Complete Health Series. Sue is a strong advocate of a "healthy body, healthy mind" approach to life and believes that being fit, healthy and having more energy in your day leads to clarity of mind and improved performance in all aspects of life. For more information email This e-mail address is being protected from spambots. You need JavaScript enabled to view it or visit www.beyond-potential.com.au