Just where all that will power goes at night creates a much guilt and head scratching in wonder. The subject also has a lot of science investigating it with some dating back to 1955 when psychiatrist Albert Stunkard of the University of Pennsylvania first described the behavior called nighttime eating syndrome. More recently in 1999 scientists found night eaters consumed more than 50% of their daily calories between 8PM to 6AM. There really aren’t any solid solutions to this issue as causes are tough to pinpoint with some studies suggesting stress and others pointing to depression and hormonal imbalances. Some things are certain: nighttime eating syndrome is often linked with being overweight and obesity, even some normal weight individuals struggle to curb nighttime eating.
Do you overeat in the evening even after a full dinner, eat at night even when not hungry, wake up at night to eat typically after a bathroom trip, have no appetite during the morning, or have feelings of stress, sadness, anxiety or depression which tend to increase at night? If so it is important that you talk to your doctor for support.
Some studies have often distinguished between nighttime eating syndrome and binge eating. Both conditions may be triggered by similar issues but night eaters tend to nosh on no more than typically 400 calories at a time; while binge eaters pack in unusually large amounts of food from around 2000 to 3000+ calories in one sitting and then quit after that.
Researchers have begun to investigate psychological based treatments and have found cognitive behavioral therapy holds benefits to help stop binge eating at night or nighttime noshing. Cognitive behavioral therapy typically involves restructuring thoughts and the stories we tell ourselves so negative thinking is no longer in charge, instead positive attitudes are set in place that are affirmative, positive and productive to help propel the patient forward.
In a pilot study major improvements were observed to occur among the subjects involved in a 10 session cognitive behavior therapy program including decreases in caloric intake after dinner, reduced number of late night ingestions, and body weight; within the study period average weight loss was 7 pounds, and mood and quality of life was also improved.
It is important not to starve yourself during the day, some skimp on food or skip meals during the day in attempts to save up calories knowing they will go overboard at night. That is one of the worst things to do as depriving food often leaves nagging feelings of hunger and inability to get thoughts of food free from the mind. It’s not an easy task to change eating habits, but facts are that the body becomes accustomed to overeating at night having no appetite during the day, but it is important to break these habits so the body can break through to new healthier habits.
It is also important not to starve yourself at night. Science suggests night eaters eat more calories overall during the day and that is what leads to weight gain, not so much as just eating it all at night. If you are hungry at night, eat something and don’t be guilty about it, however don’t over do it; enjoy a healthy filling snack such as fat free nonfat greek yogurt topped with fresh banana and strawberries. Stay in tune with the ques the body provides with hunger and satiety making sure to stop eating when the body is satisfied and not continuing until stuffed.
Break associations with eating such as the habit of eating while watching TV, reading, using the computer, or playing video games. Try imagining the screen time without snacks, or cutting down on screen activity, at the very least replace screen time eating with healthier choices such as fruits, vegetables, nuts, seeds, water, and no-calorie drinks. Occupy the hands with other things during screen time such as flossing teeth, doodling, writing notes, origami, knitting, stretching, riding stationary bikes, or knitting. Try not to keep calorie dense snacks and junk food items in the house that can get you into will power temptation trouble.
Many enjoy a filling dinner every night, but later on soon want more. It’s important to stop and ask yourself when you are ferreting out more food and goodies why you are, especially if you’re not even hungry. Research has linked nighttime eating with depression, the CDC estimates that 10% of Americans are afflicted with the condition. Many eat out of loneliness, anxiety, frustration, and boredum. When the urge is felt to splurge take a 5 minute pause to ask yourself what you need, and what are you really hungry for to begin new habits; perhaps try yoga, meditation, or a nice evening walk. Make a list of nonfood pleasures and activities you enjoy such as music, reading, drawing, bubble baths, or chatting with a friend/loved one and whenever you can save these for nighttime pleasures to reward yourself at night especially after a frustrating day.
Replace immediate pleasures with long term ones, and keep reminding yourself why it’s important to avoid those chocolate cream filled bonbons. Focus your mind to the future, imagine all the things you want to do now and for years to come. Make an internal movie of possible best moments to come and play it out: hear the laughter, feel the sway of music, breathe in the fresh warm air, dive in the ocean, embrace the overseas loved one. Positive images can create mood boosts and the strength to power through unhealthy temptations. Soon enough urges and temptations will fizzle away and you will feel better for disabling them.
Near future goals are just as important too; having an urge to reach for nighttime extra treats or sweets imagine going on that trip in a month or two and how much fun and relaxation you’re going to have. Replacing that negative, defeatist thought and craving with positive, masterful ones can help to stop binge eating at night and break the back of the beast to transform your life.
It is important to remember changes such as these just don’t happen overnight, it takes time and awareness; once you have the awareness you are well on the way to solving this very common challenge.
