Late afternoon cravings are a common bodily reaction that happens because of the body’s natural rhythms, changes in metabolism, and learned behaviors. Around 4 PM, the body tends to feel a bit slower as the hormone cortisol, which helps with staying alert, starts to drop. At the same time, another hormone called ghrelin increases, which makes you feel hungrier and more interested in foods that give quick energy. This mix of hormones makes the brain more likely to want foods like sweets, salty treats, and drinks with caffeine.
What you eat earlier in the day also plays a role.
If your lunch doesn’t have enough protein, fiber, or complex carbs, your blood sugar levels might drop by mid-afternoon. When your blood sugar gets low, your brain sends a signal for quick energy, making cravings stronger. Stress at work, feeling mentally tired, or not eating enough between meals can make these cravings even worse. Things like the presence of snacks in the break room or regular coffee breaks can also make these cravings feel more automatic, creating a daily habit.
In conclusion,
The 4 PM snack craving isn’t about lack of willpower—it’s the body reacting to a mix of biology, what you eat, and your daily routine.
Knowing how this works can help you deal with cravings by eating more balanced meals, choosing smarter snacks, and setting up healthier habits at work.
Your 4 PM craving isn’t a weakness—it’s your biology asking for a smarter plan.
After studying the pharmacy curriculum for 4 years now, I have realized that everyone is different and one drug won’t have the same effect in everyone.
Similarly, cravings—which you aptly explained can be caused by biological response, stress, eating habits, etc.—are also different in everyone.
Depending on the unique body constitution of every individual, the intensity and timing of these cravings may differ.
cravings depend on your daily meals cycle if u have habit of eating at particular time your body adapts to it and craves for certain type of food but having stomach full meals with proteins fibes and whole grains there will be less cravings in the evening- your body reacts according to your mind so setting your mind is in your hands
Well explained and very relatable. The link between hormonal changes, meal composition, and afternoon cravings makes a lot of sense. Understanding this helps shift the focus from “willpower” to making better, more balanced food choices.
Well explained. Understanding the biology behind 4 PM cravings helps shift the focus from guilt to smarter nutrition choices and healthier routines that actually support energy and productivity.
. As you rightly said balanced meals are the key.