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Many women notice increased sugar cravings during perimenopause. Hormonal changes, sleep, and stress can all play a role. A few simple tips can help you better understand these cravings. Your doctor can provide support if they’re bothering you.
A sudden craving for chocolate in the late afternoon, the urge to snack in the evening while watching TV, a new craving for cookies even though you hardly ever thought about them before: many women describe these changes during perimenopause. They can be surprising—or even worrisome—especially when they occur for no apparent reason.
These cravings aren't a matter of willpower. They're often part of a series of changes associated with this stage of life, which also affect sleep, mood, and energy levels. Understanding them better helps you cope with them more calmly.
Why Preferences Change
During perimenopause, estrogen and progesterone levels fluctuate significantly from month to month—and sometimes even from week to week. These hormones don’t just affect the menstrual cycle; they also play a role in regulating appetite, mood, and sleep.
When their hormone levels fluctuate, some women notice increased hunger, more frequent cravings for sweets, or a need for comfort food. These feelings vary greatly from one woman to another, and from one month to the next for the same woman.
The Role of Sleep and Stress
Shorter or more restless nights are common during perimenopause, especially when night sweats occur. Fatigue can, in turn, increase cravings for sweets the next day: the body is then seeking a quick source of energy.
Stress also plays a role. Between work, family, and physical changes, this period is often very demanding. Many women notice that their cravings tend to occur mainly at the end of the day, when fatigue and tension build up.
| Location | What many women describe | Everyday Guide |
|---|---|---|
| A short or restless night | A stronger craving for sweets the next day | Keep track of your sleep and cravings for a few weeks |
| A stressful day | Snacking at the End of the Day | Take a short break or walk for a few minutes |
| Stir-fry | Intense hunger and a craving for something sweet right away | Eat meals at regular intervals |
Perimenopause is a transitional phase, not a disease.
What the Studies Say
Research on food cravings during perimenopause is still limited, but there are some interesting findings. For example, one study found that a 15-minute brisk walk reduced the urge to snack on sugary foods at that moment, even in stressful situations.
Other studies have examined the link between cravings and the body's needs—for example, regarding salt. These findings do not apply to all women, but they show that cravings often have multiple causes, and that small adjustments to daily routines can make a difference.
When should you talk to your doctor about it?
If these cravings are bothering you in your daily life, or if they’re accompanied by severe fatigue, unusual thirst, or other changes that concern you, talk to your doctor. He or she can assess the situation with you and make sure there’s no other explanation.
To prepare for this appointment, it may be helpful to keep track of your cravings, sleep, and stress levels for a few weeks. These notes will make it easier for you to describe how you’re feeling.
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The information in this article is not a substitute for the advice of a healthcare professional.
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