Why you might be hungry late at night
mealtimes: Not having a fixed eating schedule or eating infrequently during the day with long gaps in between meals can result in hunger pangs at night. "If you haven't had a proper meal or a balanced snack for more than three hours and you are hungry, you should eat no matter what time it is, to help maintain a steady blood sugar level,".
Irregular bedtime: If some nights you are up much later than others, it can throw off your body clock and result in hunger at unusual times, like the middle of the night.
Nutritionally inadequate dinner: meals without much protein or fiber that are heavy on refined carbs, such as rice and white pasta, are nutritionally inadequate and can cause a spike in your blood sugar followed by a crash afterward, resulting in cravings for more food. According to a 2016 study, these types of meals can also make it harder for you to fall asleep and make your sleep less restful.
Mindless eating: "If late-night snacking is not a result of actual hunger and becomes a mindless activity, coupled with binge-watching television for instance, it can be a recipe for disaster that can result in weight gain and disordered eating patterns that affect your appetite into the next day,".