You may wonder how to stop eating at night if you are prone to midnight snacking. You might find yourself eating a nighttime snack just now and then. There are ways to curb this behavior if it happens more frequently than you would like. Pre-planning and portioning snacks and getting adequate sleep, among other practices, can help you cut back on nighttime eating.
Why Do I Eat During the Night?
You might crave a snack at night for several reasons, some of which may not be so obvious. These are the most common causes of late-night snacking.
Behavioral Habits
The more frequently you perform a behavior, like eating ice cream while watching TV at night, the more likely it is to become a habit. This means the more frequently you indulge in this behavior, the more likely you will have the desire to snack at night. You also might just do it out of habit without really thinking about whether or not you are really hungry or need to eat.
Disordered Eating
It could be a sign of disordered eating if you find yourself frequently snacking on huge volumes of food at night. Eating disorders that may cause nighttime eating include:
- Binge eating disorder (BED): Causes you to eat a large amount of food in one sitting and feel like you cannot stop eating
- Bulimia nervosa: Involves binge eating, followed by purging (e.g., induced vomiting or excessive exercise)
- Night eating syndrome (NES): Causes you to wake up frequently during the night to eat
Inadequate Sleep
Not getting enough sleep or staying up too late can lead to overeating, especially at night. Some evidence suggests that people who do not meet sleep recommendations tend to snack more generally, including at night. Adults need 7-8 hours of sleep per night.
Meal Skipping
You are more likely to feel hungrier at night when your body does not get the calories it needs throughout the day. Research has shown that skipping meals like breakfast increases the risk of nighttime snacking and cravings for carbohydrate-rich foods.
Stress and Anxiety
You may crave sugary, salty, or high-fat snacks at night after a stressful day. Stress can interfere with self-control, spike hormones that make you hungry, and increase cravings for comfort foods like sweets. This combination can lead to nighttime snacking.
Side Effects
Everyone snacks at night occasionally, and it’s not always a “bad” or “unhealthy” behavior. Enjoying dessert or a late-night snack every now and then will not significantly impact health.
Regularly taking in more calories than you need at night can have the following effects:
- Cause you to gain body fat: Your body needs a certain amount of calories daily to maintain a healthy weight. You will gain weight if you eat too many calories too often. The reverse is also true.
- Impact your work performance and mental health: Overeating at night may cause symptoms like headaches, diarrhea, and stomachaches the next day. Ultra-processed snacks at night may also make you feel guilty, depressed, or ashamed. These feelings can affect your ability to function normally and succeed at school or work.
- Increase your risk of chronic diseases: Eating at night has been shown to increase the risk of obesity and heart disease.
Tips for How To Stop Late-Night Snacking
A few simple changes can sometimes make a big difference in your nighttime snacking habit. Here are a few tips to reduce or stop your desire to snack at night.
1. Change Your Nightly Routine
Changing your nightly routine could help reduce nighttime snacking. Swap this practice for another activity if you tend to eat ice cream while watching TV every night.
You could read a book in bed while sipping tea or do a 15-minute relaxing yoga video online instead. Try eating a more nutrient-rich snack, such as a piece of fruit, yogurt, or a handful of nuts, if you are feeling hungry. Do so progressively earlier in the evening.
2. Eat Regularly
Ensure you eat throughout the day, based on when you are hungry and full. Eating more consistently helps reduce snacking at night. Regularly skipping meals may lead you to overindulge later.
3. Get Plenty of Sleep
Getting a solid night’s sleep can be beneficial for reducing nighttime snacking. Try turning off your electronics, putting on some comfortable pajamas, and relaxing in bed to prepare for quality sleep.
4. Keep a Food Diary
Food diaries help detail what you eat and drink daily and nightly. Keeping track of your food intake for a few days can help you identify potential patterns like skipping meals or going too long without eating. Both behaviors could cause you to snack at night.
5. Pre-Plan Your Snack
Pre-plan what you will grab if you think or know you’ll be snacking late. Consider frozen grapes or a do-it-yourself ice pop if you are craving something sweet. Measure out some trail mix and pack it in a small container so it’s portion-controlled for a salty option.
6. Portion Your Snack
Pre-portioning your food can help you stay within your daily calorie needs if you enjoy a snack after dinner. Avoid taking the entire bag of chips or tub of ice cream to the sofa. Measuring out a portion of your favorite snack can train your eye and give you an idea of a recommended serving size.
7. Snack Without Distractions
Eating while doing anything else can keep you from realizing how much you are snacking—and when. It may be a good idea to snack beforehand if you know you tend to have a lot of evening screen time.
8. Stay Consistent
Determining what works best for you takes a little trial and error. Habits, especially those that involve food, can be hard to break. Be patient and know that it may take a while to develop a plan or routine that helps you cut back on snacking at night.
When To Seek Care
Making simple changes to your eating patterns or nighttime routine can help you cut back on night snacking. You may need the help of a healthcare provider to get a hold of your nighttime eating.
Getting help is important if you think a mental health condition like anxiety, depression, or an eating disorder may cause you to snack at night. Consider asking a healthcare provider for advice if you are unsure where to start. They can rule out possible medical causes of nighttime snacking and help you pick the best specialist for your needs.
You may consider seeing a psychologist or registered dietitian. A registered dietitian can determine whether your current eating habits may cause nighttime snacking and help you develop an eating plan that works best for you.
A Quick Review
Nighttime snacking is not always something to be concerned about. You can stop eating at night by changing your nightly routine and eating more consistently during the day.
Habitually snacking at night could indicate that you are not getting enough sleep, are overstressed, or are not eating enough during the day. It could also indicate an underlying condition, like an eating disorder. Make an appointment with a healthcare provider if you need help controlling your snacking at night.
