Carbohydrates and sugar: why do we crave sweets during night work and chronic stress?

Many IT specialists face the need to finish tasks at night or work under constant deadlines. During such periods, the brain experiences colossal stress and begins to desperately demand fast fuel. Carbohydrates and sugar seem like the simplest and most accessible way to get instant relief, as they stimulate the production of dopamine, the hormone of pleasure and reward. Under conditions of stress, the body produces a lot of cortisol, which depletes energy reserves and subconsciously demands calorie-dense food as a backup.

Night work also disrupts circadian rhythms and the production of the hormones leptin and ghrelin, which are responsible for the feeling of hunger and satiety. Lack of sleep causes leptin levels to drop and ghrelin levels to rise, forcing a person to experience a false sense of hunger even with sufficient daily caloric intake. The brain, tired of processing complex algorithms and code, looks for easy dopamine in the form of chocolate, cookies, or a bag of chips, falling into the trap of emotional overeating.

To cope with evening and night cravings for sweets without harming health and productivity, it is necessary to rebuild the approach to snacks and work routine. Useful strategies for combating stress appetite consist of the following steps:

Understanding the biochemical processes in the body allows you to notice in time the moment when the brain demands not food, but rest. Replacing sweet snacks with high-quality protein and healthy fats helps stabilize blood sugar levels and maintain a clear mind until the end of the working session.