How to stop binge eating at night

Many of us have experienced those late-night cravings that lead to raiding the fridge or cupboard for a late night snack. Whilst the occasional evening treat is generally not a cause for concern, frequent twilight binge eating can lead to a range of health issues such as weight gain, disrupted sleep, heart disease, type 2 diabetes and poor mental health. It may also be indicative of a more serious condition, such as Binge Eating Disorder.

Why do we binge eat at night?

There are multiple psychological, emotional and physiological reasons that may lead us to binge eat at night. Stress built up during the day can leave us craving some form of ‘treat’ to cheer ourselves up and help us unwind. Some may turn to alcohol, others turn to food – in particular, junk food such as burgers, crisps, chocolate and chips. Other emotional triggers such as boredom or loneliness can also mean we turn to food for comfort and company in a quiet, solitary place.

Physiologically, if your diet does not provide the nutrients or calorie intake your body needs during the day, you will naturally start craving food in the evening. Additionally, when you are very tired or sleep-deprived your appetite hormones are disrupted, making you more likely to feel hungry and less likely to feel full.

Binge eating vs binge eating disorder

While binge eating can be a significant problem in itself, it doesn’t necessarily mean you have a binge eating disorder, which is a serious mental health condition characterised by a lack of control over how much we eat and when. If you suspect you might have a binge eating disorder, it's very important you speak to your GP or a medical professional.

Signs you may have a binge eating disorder

• Feeling out of control during binge episodes
• Eating until you feel uncomfortably full or like you’re going to be sick
• Binging when not physically hungry
• Eating alone or in secret due to embarrassment
• Feeling ashamed, depressed or guilty after overeating
• Eating very fast during a binge

How to stop binge eating at nighttime

Here are some tips on how to stop binge eating at night:

1. Identify your triggers

Consider starting a food diary to keep track of not just what and when you eat, but also your emotional state and circumstances leading up to any episodes of binge eating. This can help you identify and understand patterns and triggers.

2. Eat regular, well-balanced meals during the day

Ensure you're eating well-balanced meals in the daytime. These should include all the nutrients your body needs to keep you healthy and your appetite sated. It’s also important to drink plenty of water at regular intervals throughout the day to stay hydrated.

3. Manage stress

Find positive, healthy ways to manage stress levels that don't involve food. This might include exercise, listening to music, socialising, deep breathing exercises or taking part in a hobby you enjoy.

4. Improve sleep habits

There is a close relationship between sleep and diet. Getting 7-9 hours of quality sleep each night helps you regulate your diet more effectively the next day. Maintain a consistent sleep pattern and avoid eating close to bedtime.

5. Keep temptation at bay

Keep trigger foods out of the house and never shop for groceries when peckish. Stock your kitchen with nutritious snacks such as fruit, nuts and seeds.

6. Manage portion size

If the urge to snack is just too great, serve yourself a small portion on a plate rather than eating directly from the packet, box or container.

7. Seek support

Binge eating tends to be a solitary habit. Reach out to friends, family or a professional for support. Sometimes, talking about your struggles with binge eating can help you gain a new or different perspective and mean you don’t have to tackle the problem on your own.

8. Be kind to yourself

If you do have a binge episode, don't beat yourself up or feel as if you’ve failed. Acknowledge it, learn from the triggers that led you to binge and move forward.

Worried about your binge eating?

If you're struggling with binge eating, LiveWell Dorset is here to help. We have a range of useful tools and resources on our website designed to help the people of Dorset live happier, healthier lives. Our team of friendly advisors are also on hand to provide guidance, support and information on a range of health topics, including healthy eating habits. Register with us today to find out more.

Further reading

• How to stop comfort eating
• Mindful eating
• How to develop healthy eating habits
• Eat well with LiveWell