Late night snacking is not about hunger, but about our heads. Solving these problems could help you with your late night snacking habit. Sometimes, for a very simple reason, you have to eat a late snack: you simply did not eat enough in one day.
Understanding the source of hunger and the needs of your body is the priority. If you have the habit of eating in front of your computer, or tablet, you will probably think, even unconsciously, about eating when watching a movie.
Recognize the Condition
Some people eat most of their food at night. Nocturnal food can be the result of an excessively limited daily diet, resulting in a raging hunger at night. However, nocturnal food was also associated with some eating disorders, including binge eating disorder and night wasting syndrome.
These two disorders are characterized by different eating habits and behaviours but can have the same negative impact on your health. In both people use foods to curb emotions like sadness, anger or frustration and they often eat even when they are not hungry.
Know Your Triggers
Besides identifying the common cause of your over-eating, you may find it useful to look for a specific pattern of events that usually triggers your eating habits. People are looking for food for many reasons. Often you will find that you use food to meet a need that is not hunger.
With the nocturnal eating syndrome, your entire eating pattern may be delayed due to your lack of daytime hunger. An effective way to identify the cause of your nocturnal food and the things that trigger it is by keeping a food diary.
Adopt a Method
Eating too much because you do not eat enough during the day can help you get into a routine. Structured eating and sleeping times help you spread your food intake throughout the day so you are less hungry at night. Good sleep is very important when it comes to managing your food intake and weight.
Sleep deprivation and short sleep have been associated with higher calorie intake and poor nutrition. Over a long period of time, bad sleep can increase your risk of obesity and related illnesses. Having set times for eating and sleeping can help you to separate the two activities, especially if you are prone to waking up at night.
Ask for Emotional Aid
If you think you may have a nocturnal eating syndrome or a binge eating disorder then you may want to seek professional help. A specialist can help you to identify your triggers and implement a treatment plan. These plans often use cognitive-behavioural therapy, which has been shown to help with many eating disorders.
Creating an emotional support network will also help you find ways to manage negative emotions that could otherwise lead you to the fridge. For some people with eating disorders, finding professional help and support can be the key to overcoming problematic food at night. However, using food to curb your emotions is a bad idea.
Eat Meals at Regular Times
Overeating at night has been associated with erratic eating habits, which can often be categorized as disordered food. Eating at scheduled intervals during the day in line with normal eating habits can help keep your blood sugar stable.
It can also help prevent feelings of ravenous hunger, fatigue, irritability or a perceived lack of food that can lead to a binge. Those with regular meals, like eating 3 or more times a day, have better appetite control and lower weight.