Possible causes
- Too little food during the day – a skipped breakfast or small lunch leads to catching up on energy in the evening.
- Lack of protein and fibre – meals without them don't keep you full for long.
- Lack of sleep – raises the hunger hormone ghrelin and lowers the satiety hormone leptin.
- Stress and fatigue – cortisol and exhaustion increase the desire for a quick reward.
- Habit and dopamine – sweets with a TV series become a learned ritual.
- Blood sugar swings – sweet foods during the day lead to more cravings.
What to check
- Fasting glucose and insulin – help reveal insulin resistance.
- HbA1c – average blood sugar over recent months.
- Food and mood diary – note when cravings come and what preceded them.
- Magnesium – deficiency is linked to fatigue, although chocolate cravings don't necessarily mean a deficiency.
What helps
- A substantial breakfast and lunch – with 25–40 g of protein, vegetables and healthy fats.
- A planned small treat – a piece of dark chocolate after dinner instead of uncontrolled snacking.
- A new evening ritual – herbal tea, a walk, brushing your teeth right after dinner.
- Don't stock up – what isn't at home won't be eaten in the evening.
- Sleep and stress management – going to bed earlier often reduces cravings more than willpower.
When to see a doctor
See a doctor if sugar cravings come with marked thirst, frequent urination, unexplained weight loss, shaking and sweating when hungry, or binge-eating episodes you cannot control.