Craving and Nocturnal Hypoglycaemia

Craving alcohol or drugs, tiredness, restlessness, anxiety, irritability, mood swings, brain fog, and especially chronic insomnia with early waking—can be linked to low blood sugar (hypoglycemia), particularly nocturnal hypoglycemia.

Why This Happens:

     •           The brain runs primarily on glucose. When blood sugar drops too low (especially at night), the body releases stress hormones like cortisol and adrenaline to bring glucose levels back up.

     •           These hormones stimulate the brain and body, causing you to wake suddenly, often with racing thoughts, craving, anxiety, or the feeling of needing to eat.

     •           In people recovering from addiction or under stress, blood sugar regulation is often already unstable, making them even more vulnerable to these crashes.

How Protein Helps:

 Eating protein-rich foods, especially in the evening, helps stabilize blood sugar throughout the night by:

     •           Slowing down the absorption of carbohydrates,

     •           Reducing glucose spikes and crashes,

     •           Supporting neurotransmitter balance (e.g., serotonin, GABA).

Recommended Protein Foods (Especially for Evening Meals or Snacks):

 Choose protein sources that are easy to digest, and pair them with a small amount of healthy fat or complex carbohydrate to further stabilize blood sugar.

Animal-Based Proteins:

     •           Eggs – Especially boiled or scrambled with a bit of olive oil or avocado.

     •           Tuna or salmon (canned or fresh) – Rich in protein and omega-3s, which are calming to the brain.

     •           Chicken or turkey slices – Lean and calming (turkey contains tryptophan, which supports sleep).

     •           Cottage cheese or plain Greek yogurt – High in casein protein, slow-digesting, supports overnight   balance.

Plant-Based Proteins:

     •           Nuts and seeds – Almonds, walnuts, sunflower seeds, pumpkin seeds.

     •           Nut butters – Peanut, almond, or cashew butter on a small piece of whole grain toast or apple slices.

     •           Hummus – Chickpea-based and rich in protein and fiber.

     •           Tofu or tempeh – Lightly cooked with vegetables for a satisfying dinner.

How Protein Helps:

 Eating protein-rich foods, especially in the evening, helps stabilize blood sugar throughout the night by:

     •           Slowing down the absorption of carbohydrates,

     •           Reducing glucose spikes and crashes,

     •           Supporting neurotransmitter balance (e.g., serotonin, GABA).

Recommended Protein Foods (Especially for Evening Meals or Snacks):

 Choose protein sources that are easy to digest, and pair them with a small amount of healthy fat or complex carbohydrate to further stabilize blood sugar.

Animal-Based Proteins:

     •           Eggs – Especially boiled or scrambled with a bit of olive oil or avocado.

     •           Tuna or salmon (canned or fresh) – Rich in protein and omega-3s, which are calming to the brain.

     •           Chicken or turkey slices – Lean and calming (turkey contains tryptophan, which supports sleep).

     •           Cottage cheese or plain Greek yogurt – High in casein protein, slow-digesting, supports overnight balance.

Plant-Based Proteins:

     •           Nuts and seeds – Almonds, walnuts, sunflower seeds, pumpkin seeds.

     •           Nut butters – Peanut, almond, or cashew butter on a small piece of whole grain toast or apple slices.

     •           Hummus – Chickpea-based and rich in protein and fiber.

     •           Tofu or tempeh – Lightly cooked with vegetables for a satisfying dinner.

Practical Evening Snack Ideas (to prevent nocturnal hypoglycemia):

     •           A boiled egg with a handful of almonds.

     •           Greek yogurt with a few walnuts or chia seeds.

     •           Half a banana with a tablespoon of peanut butter.

     •           Cottage cheese with sliced cucumber or cherry tomatoes.

     •           A small bowl of lentil or chicken soup.

Final Tips:

     •           Avoid high-sugar foods in the evening: desserts, soda, white bread, sugary cereal, juice.

     •           Avoid going to bed hungry, especially if you wake up in the middle of the night often.

     •           Keep a small protein snack by your bed if you wake up feeling shaky or anxious.