For years, midnight cravings were my Achilles’ heel. I’d do everything right during the day – eat clean, stay hydrated, avoid sugar – but as soon as the clock struck 11 PM, it was like my stomach developed a mind of its own. Cookies, chips, ice cream – you name it. No matter how strong my willpower seemed, those late-night cravings crushed me. Until I discovered a simple, 3-ingredient drink that changed the game.
If you struggle with late-night snacking, or find yourself raiding the fridge in the dark, keep reading. This easy, natural drink is low-carb, keto-friendly, and tastes like a treat. But the best part? It actually works. It crushes cravings, promotes restful sleep, and satisfies that need for “just a little something.”
Why Midnight Cravings Happen
Before I reveal the magic drink, it helps to understand why we crave food at night. Cravings aren’t just about hunger. They’re tied to hormones, habits, and emotional triggers. Here are a few of the main culprits:
- Blood Sugar Imbalance: When your glucose levels spike and crash during the day, your body can signal hunger late at night, even if you’ve eaten enough.
- Low Serotonin/Melatonin: These “feel-good” hormones dip in the evening. Food, especially carbs, can temporarily boost them – which is why your brain tells you to eat.
- Stress and Cortisol: High cortisol (stress hormone) levels can keep you wired and hungry.
- Poor Sleep Habits: Lack of quality sleep increases hunger hormones (ghrelin) and reduces satiety hormones (leptin).
- Dehydration: Sometimes, thirst disguises itself as hunger.
- Emotional Eating Patterns: Loneliness, boredom, and stress often peak at night, making comfort food even more tempting.
Understanding the root cause of your cravings gives you the power to interrupt the pattern – and that’s where this drink comes in.
The 3-Ingredient Drink That Changed Everything
Ready for the secret? Here it is:
Warm Almond Milk + Ceylon Cinnamon + Collagen Peptides
Yes, it’s that simple. Let’s break down why this combination works:
- Unsweetened Almond Milk: Low in calories, carbs, and sugar, almond milk provides a soothing base. Warm it up, and you mimic the comforting sensation of a bedtime treat – without the sugar spike. It’s lactose-free and easy on digestion.
- Ceylon Cinnamon: Not only does cinnamon add warmth and flavor, but it also helps stabilize blood sugar levels. Ceylon cinnamon, in particular, is known as “true cinnamon” and is safer for regular use than cassia cinnamon. It also has anti-inflammatory and antioxidant properties.
- Collagen Peptides: This flavorless protein powder adds a dose of satiating protein without altering the taste. Collagen also supports skin, joints, and gut health – and promotes more restful sleep. It helps you stay full longer, curbing unnecessary hunger pangs.
Optional Add-Ons:
- A few drops of stevia or monk fruit sweetener if you need a touch of sweetness.
- A sprinkle of nutmeg or turmeric for extra warmth.
- A splash of vanilla extract to enhance the flavor.
- A pinch of pink Himalayan salt for mineral balance.
How to Make It
Ingredients:
- 1 cup unsweetened almond milk
- 1/2 tsp Ceylon cinnamon
- 1 scoop (about 10g) collagen peptides
Instructions:
- Heat the almond milk in a saucepan or microwave until warm, not boiling.
- Stir in the cinnamon and collagen peptides until fully dissolved.
- Optional: Add a drop of vanilla or a sprinkle of sweetener.
- Sip slowly and savor.
I recommend drinking it 30–60 minutes before bed. Not only does it curb cravings, but the warm liquid helps relax your nervous system and signal your body it’s time to wind down.
Why It Works
This drink works on multiple levels:
- Satisfies Oral Fixation: Sometimes we just want to taste something comforting. This warm drink does the trick.
- Regulates Blood Sugar: Cinnamon helps prevent the spike/crash cycle that leads to cravings.
- Increases Satiety: Collagen adds protein, which keeps you full and reduces the urge to snack.
- Promotes Sleep: Warm liquid, plus protein and cinnamon, help the body wind down naturally.
- Ritual and Routine: Having a nightly routine that includes this drink helps create consistency, which signals your body it’s time to stop eating and start relaxing.
The Science of Craving Control
Several studies back up the ingredients in this drink:
- Cinnamon has been shown to improve insulin sensitivity and help regulate blood glucose. A study in the Journal of Diabetes Science and Technology showed that cinnamon intake reduced postprandial glucose levels.
- Collagen peptides support satiety and may reduce appetite when consumed in the evening. Collagen has also been linked to improvements in skin elasticity and joint pain relief.
- Warm beverages before bed are psychologically soothing and help reduce late-night binge tendencies. The ritual of sipping something warm triggers feelings of comfort and relaxation.
My Results – and What to Expect
After making this drink part of my nightly routine, here’s what I noticed:
- No more rummaging through the pantry at midnight.
- Better sleep, with fewer wake-ups.
- Less bloating and improved digestion.
- More energy in the morning.
- Fewer morning regrets about nighttime snacking.
- A more stable appetite throughout the following day.
And here’s what you might notice:
- Diminished cravings over time.
- Easier time sticking to your low-carb or keto plan.
- A better relationship with nighttime eating.
- Reduced sugar intake overall.
- Fewer spikes in morning glucose levels (if you’re tracking).
Real Testimonials
You don’t have to take just my word for it. Here’s what others have said about incorporating this drink:
“I didn’t believe something so simple would work, but it really does! I haven’t had a sugary midnight snack in weeks.” – Jenna, 34
“This drink became my go-to nightly ritual. I sleep better and no longer crave cookies at midnight.” – Tom, 42
“My glucose readings are more stable in the mornings, and I feel more in control of my appetite. Thank you for this recipe!” – Alicia, 29
Tips to Beat Nighttime Cravings for Good
While this drink is powerful, here are some additional tips to help eliminate late-night snacking:
- Eat Balanced Meals During the Day: Include protein, fat, and fiber at every meal to prevent energy crashes.
- Stay Hydrated: Drink plenty of water, especially in the afternoon and early evening.
- Establish a Night Routine: Use your drink as a cue for wind-down time. Pair it with dim lighting and quiet time.
- Go Screen-Free: Turn off screens at least 30 minutes before bed to promote melatonin production.
- Keep Trigger Foods Out of Reach: Don’t keep cookies in the cupboard if they’re your weakness.
- Practice Mindfulness: Ask yourself if you’re truly hungry, or just bored/stressed/lonely.
- Brush Your Teeth Earlier: This small trick signals your brain that eating time is over.
- Set a Kitchen Curfew: Decide when your last meal/snack will be and stick to it.
- Get Enough Sleep: Aim for 7–9 hours per night. Sleep debt leads to stronger cravings the next day.
- Plan Your Evening: Keeping a light, fulfilling activity in your evening routine – like reading, journaling, or stretching – can keep your mind off food.
Nutritional Profile of the Drink
Here’s a rough estimate of the nutritional content:
- Calories: ~90-120
- Net Carbs: ~1g (mostly from almond milk and cinnamon)
- Protein: ~10g (from collagen peptides)
- Fat: ~2-3g (depending on almond milk brand)
It’s a nutrient-dense, satisfying option that aligns with most low-carb, paleo, and keto dietary needs.
Common Questions
Q: Can I use other types of milk?
A: Yes. You can use coconut milk, cashew milk, or any unsweetened non-dairy alternative. Avoid regular dairy if you’re lactose-sensitive.
Q: What if I don’t have collagen peptides?
A: You can substitute with another low-carb protein powder, though collagen has unique benefits for sleep and gut health.
Q: Can I drink this if I’m intermittent fasting?
A: Technically, it may break a fast depending on your goals. However, if your fast ends in the evening or you’re using it for sleep/craving support, it’s a great addition.
Q: Can I prep this in advance?
A: Absolutely. You can make a mix of cinnamon and collagen to keep on hand, then just add it to warm almond milk each night.
Final Thoughts
You don’t need to white-knuckle your way through midnight cravings. And you don’t need to sabotage your goals for a sweet fix. With just three simple ingredients, you can create a ritual that’s both nourishing and effective. This drink saved me from endless snack attacks – and gave me back control.
It’s easy, it’s soothing, and it works. If you’ve been struggling with late-night hunger, do yourself a favor and try it tonight. You’ll not only sleep better – you’ll feel better in every way.
Remember: your health journey isn’t about perfection. It’s about finding sustainable, supportive habits that honor your body and your needs. This 3-ingredient drink might seem small, but it’s a mighty tool in building a healthier, more peaceful nighttime routine.
Stay Connected
Want more simple hacks for low-carb living, sustainable weight loss, and better sleep? Sign up for my weekly wellness tips or follow me on Instagram @LowCarbComfort.
Let’s make healthy living easier, one bedtime sip at a time.