Drinks for Night Cravings: Warm, Zero-Calorie Sips
A warm mug can be a gentle way to close the kitchen for the night. Here are simple unsweetened drinks for the evening, plus the daytime habits that make late cravings less likely.
It is late, the house is quiet, and suddenly you want something sweet or salty. Evening cravings are common. Sometimes they follow a day of skipped or small meals, and sometimes they are simply part of an evening routine.
A warm drink will not switch off a craving like magic, but it gives your hands and mouth something to do and can become a signal that eating is done for the day. Choose the right one and it will not add sugar or keep you awake.
Why cravings hit at night
One common reason is what happened earlier in the day. The NHS advises against skipping meals, because you might end up snacking more when hunger catches up with you. Regular meals during the day are one of the simplest ways to make evenings calmer.
What is in your cupboard matters too. The NHS suggests not stocking foods you find hard to resist and keeping options such as popcorn, fruit or rice cakes around instead. If you do feel truly hungry, a small piece of fruit is a reasonable choice.
Evening Chamomile and Lemon Peel Tea
You need
- water, just off the boil250 ml (1 cup)
- dried chamomile flowers, or 1 chamomile tea bag1 to 2 tsp
- thin strip of unwaxed lemon peel, washed1
- fresh lemon or lime1 small slice, optional
Method
- Put the chamomile and lemon peel in a mug or small teapot.
- Pour over the hot water and cover with a saucer so the aroma stays in the cup.
- Steep for 5 minutes, then strain.
- Add a slice of lemon or lime if you like, and leave it unsweetened.
- Sip slowly, away from screens if you can, as the last thing you have in the evening.
Tips
- Make it at the same time each evening so it becomes a cue that the kitchen is closed.
- Try to finish your drink a little while before bed so you are not woken up needing the bathroom.
- If you miss sweetness, a cinnamon stick or a strip of orange peel adds aroma without sugar.
Warm drinks that work in the evening
Unsweetened is the key word. In the CDC's drink comparison, plain water and unsweetened tea come in at zero calories, while a 355 ml (12 oz) glass of brewed sweet tea has about 115 calories and around 7 teaspoons of sugar. A herbal infusion with nothing stirred in is simply herbs steeped in hot water.
Caffeine is the other thing to watch. The NHS points out that tea, coffee and some soft drinks contain caffeine, which can make you feel more awake, and suggests a warm milky drink or herbal tea instead at night.
Good evening options include chamomile tea, hot water with a slice of lemon or lime, or a small warm milky drink if you find it comforting. The CDC suggests slices of lemon, lime or cucumber, or a few berries, to flavor plain water.
What the evidence says
Chamomile is the classic bedtime tea, but the science on sleep is thin. NCCIH says there is very little information on its effect on insomnia, and a 2019 review found just one insomnia study, which showed no benefit. Early studies on chamomile supplements for anxiety are promising but preliminary.
There is no good evidence that any drink reduces cravings on its own. What the sources do support is avoiding sugary and caffeinated drinks in the evening, not eating large meals close to bedtime, which the NHS says may make it harder to fall asleep, and eating regularly during the day. Think of your evening mug as part of a routine, not a treatment.
Questions people ask
What is the best drink for late-night sugar cravings?
An unsweetened, caffeine-free option such as chamomile tea or hot water with lemon. It will not erase a craving, but it adds no sugar and will not keep you awake.
Does chamomile tea stop cravings?
There is no evidence that it does. It is simply a warm, caffeine-free drink that can fit into a calm bedtime routine.
Can I add honey to my evening tea?
You can, but honey is a sugar. If you are trying to cut down, leave it out or use a strip of citrus peel or a cinnamon stick for aroma instead. Never give honey to a baby under 1 year old.
Sources
- Tips to help you lose weight — NHS
- Rethink Your Drink — CDC
- Fall asleep faster and sleep better — NHS Every Mind Matters
- Chamomile: Usefulness and Safety — NCCIH
- Questions and Answers about FDA's Initiative Against Contaminated Weight Loss Products — U.S. Food and Drug Administration
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
