3 Causes for Nighttime Eating and Tips to Conquer It

3 Causes for Nighttime Eating and Tips to Conquer It

Ok, if you’re reading this blog you must know 2 things. First, you’re certainly not the only one reading this blog. Second, you’re undoubtedly not the only one who struggles with overeating or binge eating at night. Breath a sigh of relief before you continue reading.  

Here’s what I’m hearing from other people about nighttime eating. See if you relate!

• “The evenings are the worse for me. I can’t stop snacking. I bounce from the fridge to the cupboard looking for anything sweet…but then sweet doesn’t cut it, I need salty after! I’m so good during the day but then blow it at night. I have no control”.

• “I snack way too much at night! I wait for my husband to go to bed so I can watch TV and eat my snacks alone, in peace – it’s MY TIME. I feel resentful when my husband stays up later than usual and I have to wait to eat my snacks. I also get really annoyed and irritated when my kids don’t go to bed on time and my precious “me-time” is cut short. And of course, I feel guilty for feeling this way”.

Here are some ROOT CAUSES to help explain what’s really going on with late-night cravings:

1. Craving ME-TIME:

• You’re not actually craving food but craving time alone where you don’t have to take care of anyone or make any decisions.
• TV alone isn’t enough of a distraction/relaxation so it’s combo’d with food
• Eating at night provides the ultimate check-out from a chaotic day
• Eating late at night gives you energy to stay up late enough to get your well-deserved alone time

           By figuring out what you NEED, you’re less likely to fill up on food.

Ask yourself: Am I eating because I need relaxation or me-time? How much Me-Time do I need to get a little more gas in my tank (10 min, 30 min, 2 hours, 3 days)?  What barriers are getting in the way of me asking for what I need?

2. Boredom:
   • Eating at night is a great way to break up boredom when you’re not sure what else to do
   • Food is being used as entertainment or as an activity
   • Boredom eating can sometimes be mistaken for eating out of loneliness

                 By figuring out what you NEED, you’re less likely to fill up on food.

Ask yourself: What am I missing in my life? Am I’m a missing connection with other people? Am I missing social activities? Am I missing a sense of belonging or a sense of community? Do I feel alone?

3. Not eating enough during the day:

• Waiting too long in the day to have your first meal
• Eating very little during the day
• Restricting during the day to compensate for eating too much the night before
• Following a strict diet plan during the day and never feeling fulfilled or satisfied after eating

By figuring out if you’re eating ENOUGH during the day, you’re less likely to overeat at night.

Ask yourself: Am I eating enough during the day? How long am I waiting to have my first meal of the day? Am I restricting too much and overeating at night because of it?    

Even though these are the 3 most common triggers I see for nighttime eating, they aren’t the end all be all of triggers.

Take a deep breath, stop judging yourself, and be CURIOUS about your relationship with food – it holds a ton of valuable information about your life and your emotional needs (relaxation/rest, time alone, or connection). 

 Your Peace Awaits, 

Lynn