End Your Nighttime Eating Habits

Do you struggle with late-night snack attacks? You're not alone.

Researchers have found that our natural body clock - also known as the circadian rhythm - encourages us to reach for sweet and salty foods in the evening. While this may have helped our ancestors survive when food was scarce, today it only helps to widen our waistline.

How Do I Stop Nighttime Eating?

There are a few steps you can take to avoid eating at night, and the method revolves around a balanced diet during the day along with some planning.

• Eat breakfast. There’s a reason it’s the most important meal of the day. Research shows that breakfast eaters are less likely to be overweight or overeat later in the day.
• Eat protein and fiber during daylight hours to feel fuller longer.
• Make sure your dinner is balanced and that you don’t eat it too early.
• Turn off distracting devices, including the TV, tablet and cell phone earlier in the evening and while eating. Too much screen time is linked to mindless eating.
• Keep a food journal. Write down what you ate and how you were feeling at the time.

When Should I Stop Eating Before Bed?

While your goal is to let go of nighttime eating habits, it’s also crucial to understand when your food digests before bed.

It takes around three hours for your food to digest, so plan to have dinner early in the evening and keep your routine in your food journal. In other words, if you plan to sleep at 10 p.m., finish dinner by 7 p.m. Still, if you have dinner too early, your hunger at night may disrupt your sleep and convince you to get snacks.

Can Alcohol And Caffeine Can Play A Role In My Nighttime Eating Habits?

Of course, another way to keep yourself for nighttime eating is to stay asleep throughout the night. Alcohol and caffeine are your enemies in this regard. Not only can these drinks keep you up at night, but they can also give you a bloated feeling and play a role in your weight gain.

Late-night snacks aren’t the end of the world, though. It’s more about what you decide to eat and how much you consume. If you find yourself hungry late at night, a small amount of fruits or vegetables won’t hurt. Just make sure any late-night snacks are rare, and you’ll start seeing its benefits.